WELLINGTON COUNTY – For many years, some people have dubbed the third Monday in January “Blue Monday” and declared it as the “most depressing” day of the year.
Though neither is true at all, research in Ontario does suggest 15 per cent of the population has experienced the “winter blues,” which can include lethargy and a change in appetite.
“It’s one of those things that have been a myth that becomes legend,” said Helen Fishburn, CEO at the Canadian Mental Health Association (CMHA) Waterloo Wellington.
“What we want to do is really encourage people to think about how they’re doing and to pay attention to those feelings.”
SAD
As days get shorter and colder during fall and winter months in Canada, people may find themselves lacking energy and “feeling blue.”
However, the winter blues differ from Seasonal Affective Disorder (SAD) which affects 2 to 3% of the Canadian population.
SAD is a serious form of depression with symptoms such as weight gain, decreased energy and fatigue.
People who struggle with SAD are often found “withdrawing from the people that you love and from your networks of care. You just don’t feel as productive, and for some people that can be quite significant,” said Fishburn.
Another 15% of the population will experience a milder form of SAD (winter blues) that leaves them slightly depressed, but still able to live their life without major disruptions.
According to the CMHA website, people with SAD make up about 10% of all depression cases, and some groups of people are at higher risk than others:
- adults are at higher risk than children and teenagers and after the age of 50, the risk of SAD starts to decline;
- women may also be more likely to experience SAD (some research suggests women may be up to nine times more likely to be diagnosed than men); and
- people in more northern countries or cities are more likely to experience SAD than those who live close to the equator, due to the lack of daylight during winter months.
Fishburn and others at CMHA have seen a rise in the need for mental health support since the COVID-19 pandemic began in 2020.
“The pandemic dramatically changed the baseline of need for us across the health care system proper, but specifically across mental health and addictions,” Fishburn stated.
She added that with the level of stress, anxiety, depression and worry changing so much during the pandemic, CMHA saw a “tremendous” number of people reaching out – which has not changed since the pandemic started.
“Everybody responds differently to things in their life that they can’t control, and the pandemic was the ultimate example of that,” said Fishburn.
Ways to help
Although it varies with each person, there are ways to help manage and cope with winter blues or SAD.
Enjoying time outdoors during daylight hours and arranging indoor environments that provide maximum sunlight is one way.
“Embracing the beautiful, cold, crisp weather and even the snow…. That gives people sunlight back,” explained Fishburn.
For those with medical conditions that prevent them from going outside, Fishburn suggests opening the curtains and sitting by the window for a similar experience.
Getting a “SAD lamp,” a light therapy lamp, can also encourage the brain to reduce the production of melatonin and increase serotonin production.
Maintaining social connections is another way to help with seasonal depression, CMHA officials suggest.
This could be spending time with family and friends, or joining clubs or groups with activities you enjoy.
“We really encourage people to think about the things they can do that bring them comfort, joy and allow them to continue to function well, despite the changing circumstances around them,” said Fishburn.
She also recommends “watching what you consume,” as healthy eating has been shown to benefit mental and physical health.
Ultimately, if someone is still struggling after doing everything they can to cope with the dark days of winter and the winter blues, Fishburn said it is then time to reach out to someone.
That could be a family doctor or through a service like CMHA’s Here 24/7.
“We call the dentist pretty quick on a toothache; we want you to do the same thing with your mental health,” she said.
More information on SAD can be found at bc.cmha.ca. To access Here 24/7 call 1-844-437-3247 or visit here247.ca.
