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home / 世界杯决赛2022

suddenly it's the season to be sad - mental health experts weigh in on this yearly phenomena

for many, putting on a happy face is the last thing they want to do.

by rita demontis

nov 15 2022
read time 4 minute read
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suddenly, it’s the holiday season, and before you know it, it’s time to decorate, gift wrap, party plan and  generally get into the festive state of mind.
so – why the sadness?
apart from all the economic uncertainty, skyrocketing cost of living  – and the fact the covid pandemic continues to be the unwanted guest to the party –  it’s a given that canadians are basically struggling to cope with the constant daily pressures.
for many, putting on a happy face is the last thing they want to do.
add to that, the arrival of sad – seasonal affective disorder. unofficially it usually strikes around february, once the holidays are finally tucked away, but it can hit any time of year, even summer months. that said, fall and winter seasons are notorious for sad-sufferers, when early darkness (read, lack of pure sunlight) tend to bring out the blues.
psychiatrist dr. doug newton, – supplied/linkedin
psychiatrist dr. doug newton, – supplied/linkedin supplied

“with seasonal stressors and shorter days, no one is expected to be holly jolly all winter. in fact, people often experience mood shifts during the fall and winter months,” notes psychiatrist dr. doug newton, chief medical officer with the colorado-based sondermind.com , an association of mental health experts. newton cautions there’s a “difference between fleeting mood shifts and seasonal depression, also known as seasonal affective disorder, or major depressive disorder with seasonal patterns – and it can last 40% of the year.”

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and – not surprising, given our northern weather – many canadians suffer from sad. according to the canadian mental health association , about 2 to 3% of canadians “will experience sad in their lifetime; another  15% will experience a milder form of sad that leaves them only slightly depressed, but still able to live their life without major disruptions.”

there are some groups of people who are at a higher risk of sad: adults are known to be at a higher risk than children and teenagers, and “some research found that women may be up to nine times more likely to be diagnosed than men,” notes the cmha website, adding that people in more northern countries or cities are more likely to experience sad than those who live close to the equator.
so – you have a case of the blues because the sun isn’t shining, and it’s wet and miserable outside? how bad can it be? the mayo clinic explains that it’s absolutely normal to have some days when you feel down. “but if you feel down for days at a time and you can’t get motivated to do activities you normally enjoy, see your health-care provider.”
the canadian psychological association reports symptoms can be overwhelming, even in someone who doesn’t normally suffer the blues: “you may find yourself feeling many symptoms of depression, especially irritability, and you may be more sensitive in interpersonal relationships,” notes the website. “people often report their energy levels are unusually low, causing them to feel tired, heavy, or lethargic… oversleeping is commonly reported in sad.”
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the association reports that many may find their appetites changing and “you may crave foods that are higher in carbohydrates, starch, and fat. some people report weight gain, especially when you are frequently eating ‘comfort foods.’ physical intimacy may appear uninteresting or too demanding.”
the key is in recognizing some of the factors that attribute to sad, notes newton, who says that, although the exact causes of sad are unknown, (generally linked to a lack of sunlight), “sad is a real, diagnosable mental health condition,” and should be treated as such.

for instance, “your body’s internal clock and hormone (serotonin and melatonin) levels can all be affected by sunlight,” wrote newton in a recent email to the toronto sun , “so if you get moody when the clouds roll in, you’re not just being dramatic — there’s science behind those emotions.”

are there treatments for sad? absolutely – sometimes just recognizing the symptoms can be key to overcoming them – they range from something as easy as going outdoors and breathing deeply of the fresh air to working with a therapist to move through the various stages of sad.

the mayo clinic, on its mayoclinic.org website, suggests treatments that may include “light therapy (phototherapy), psychotherapy and medications… don’t brush off that yearly feeling as simply a case of the ‘winter blues’ that you have to tough out on your own.”

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dr. newton offers the following information and tips to help navigate sad symptoms:

vitamin d can help. many people with sad have insufficient or deficient levels of vitamin d. your brain depends on vitamin d, most commonly produced via sunlight, to help regulate its sleep-wake rhythm. limited  exposure to sunshine in the fall and winter months can result in vitamin d deficiency and be linked to sad.  incorporating more vitamin d into your routine, whether through outdoor activities or a supplement may help your symptoms.

curbing comfort food is key: craving carbohydrates is a distinct symptom. if you find yourself craving an unusual amount of carbs, it might be sad, as one of the distinct symptoms is carbohydrate cravings that can lead to overeating and weight gain. recognizing why you have these cravings may be key to helping you control them.

treatment can help you get back on track: one of the main types of therapy offered to treat sad is cognitive behavioural therapy (cbt). the main goal of this psychotherapy is to help you get over unhelpful thinking patterns, while also promoting purposeful and enjoyable activity.

depending on your causes and symptoms, feeling better might mean trying a combination of at-home self-treatments and seeking professional help, says newton. “if you suspect you might be experiencing signs of sad, talk to your doctor or mental health professional for an official diagnosis before starting any treatment options.”

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for more 世界杯决赛2022 and content around diseases, conditions, wellness, 2022年世界杯名单猜测, drugs, treatments and more, head to healthing.ca – a member of the postmedia network.

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