Seasonal Affective Disorder at Work
By Melanie Joy Douglas, Monster.ca
What is SAD?
SAD is a mood disorder associated with depressive episodes caused by seasonal variations of light.
According to BC Partners for Mental Health, about 2 – 3% of the Canadian population will experience SAD in their lifetime. Another 15% will experience a milder form of SAD more like the “winter blues.” While SAD can affect some children and teenagers, it is most common in people between 20 and 50 years of age. Studies cite women as being anywhere from four to eight times more likely to suffer from SAD.
SAD shows up in late fall and leaves in the spring. Sufferers of SAD don’t show symptoms outside of this season.
Why does this happen? Well, fewer hours of daylight actually reduces mood-altering chemicals in our brains – the receptors that produce serotonin. Serotonin directly affects moods. In the summer, we wake up with the sun and start winding down when the sun goes down; however, in the winter, we have to make ourselves wake up when it’s still dark and most people are still at work when the sun starts going down. For people who are very sensitive to light exposure – winter can be devastating. January and February are notoriously the most difficult months for SAD sufferers.
SAD Symptoms include:
- increased appetite - especially cravings for sweet, starchy, and carbohydrate-rich foods
- weight gain
- sleep issues – oversleeping or insomnia
- low energy and fatigue
- headaches
- difficulty concentrating
- reduced interest in normally pleasurable activities
- withdrawal from social activities
- depressed moods
- irritability, anxiety, and tension
- inability to deal with stress
- decreased libido
- memory loss
- difficulties making decisions
SAD symptoms not only affect personal lives, but also have a noticeable effect on professional/work lives. Increased absences and reduced productivity are common for SAD sufferers. A lack of concentration makes everyday work tasks and projects more tedious and time-consuming. Moreover, the work itself suffers from inaccuracies and mistakes. In short, SAD limits the potential of sufferers.
Short of medication, how then can SAD sufferers cope?
Tips
1. Maximize exposure to the sun/light:
- Spend as much time as you can outdoors during the day (not an easy feat for most 9-5 workers.) However, this could mean making your work schedule more flexible (if you have this option) or going for a walk during your lunch hour and breaks.
- Keep your curtains/blinds at both work and home open during the day.
- Keep rooms well lit.
- If problems are more severe – consider light therapy. SAD sufferers who use a lightbox (anywhere from 30 min – 4 hrs/day) report significant relief from their symptoms.
- If you have the time and money – take a winter vacation in a sunny climate.
2. Keep food intake under control.
- Overeating in the winter months can result in weight gain, which only serves to undermine your confidence and positive attitude. So, try to resist as much sugary, syrupy, starchy, and carbohydrate-loaded food as possible.
- Nutritionists strongly advise SAD sufferers stay on a low-fat diet. However, if you can’t muster up the strength to cut away all the fat, eat, at least, a well-balanced diet. For every guilty pleasure, have three pieces of fruit.
- It’s advised to include a good helping of complex carbohydrates (fruits, grains, etc) in your diet, as they can stimulate serotonin levels.
- Reduce your caffeine intake and consumption of refined sugars.
- Don’t leave your house without taking a daily vitamin.
3. Don’t stop moving!
- Be sure to begin regular physical activity before daylight savings time occurs in order to get your body into a new routine before your SAD hits.
- Physical activity will give you more energy, build confidence, relieve stress, and increase both your mental and physical well-being.
- Take up a winter sport or winter activity such as skiing, ice-skating, snowboarding or stay indoors but keep your body and spirit moving with yoga, pilates, or tai chi.
4. Keep the social butterflies for the winter.
- Keep a busy schedule. (Your goal should be to do three social activities with your friends every month.)
- Keep your eyes open for special winter events, celebrating the season.
5. Keep summer alive at home and work.
- Use bright lights and minimal window coverings (blinds, curtains).
- If you feel like redecorating your house – light-coloured walls and furniture are best to keep your spirits bright.
- Stay warm! If it makes you feel better, turn that thermostat up, and walk around in your beach clothes (at home of course!)
- Splurge on fresh flowers once a week. They will remind you that spring is just around the corner.
6. Consider alternative medicine.
- In addition to light therapy, other naturopathic practices such as acupuncture can help ease your symptoms. Acupuncture actually releases serotonin.
- Saint John’s Wort and Mustard Flower Essences are also popular treatments for SAD sufferers.