Combating the effects of a Canadian winter
The term “winter blues” is commonly used to describe the lack of motivation people begin to feel as winter progresses. My mom refers to feelings of sadness in January as a “turkey coma,” an extension of the “blah” feeling you get in January after eating excessive amounts of turkey over the holidays.
However, there’s actually a clinical term for “winter blues” or “turkey coma.”
Seasonal Affective Disorder (SAD), is a type of depression that occurs during a shift in seasons. Although the specific cause is still being studied, researchers commonly attribute the cause to a change in vitamin D exposure. According to research, SAD is most commonly related to changes in melatonin levels in the body, which is triggered by changes in sunlight exposure. SAD is most commonly experienced in the winter season, as sunlight becomes scarce, but can also be experienced during late spring or early summer. Research found that symptoms of SAD are mostly found amongst those living in northern climates.
Our bodies are delicately connected to nature, hence why it makes sense that changes in our natural environmental trigger changes within our bodies. Melatonin – the drug our bodies produce to make us sleep – is synthesized in our bodies in darkness. When we rise in the morning, the sunlight signals our bodies to stop producing melatonin so that we may wake up. This is why on a rainy day, we tend to be slower to wake up in the morning and may feel groggy or lazy throughout the day (most commonly described as feelings of “blah”).
Now, during the winter months, we Canadians may go days and days without sunlight. This makes it more difficult for our bodies to wake up in the morning, which results in a lack of motivation and sadness. Throw these feelings together, and you tend to get underlying feelings, such as low confidence, high self-consciousness, and increased feelings of loneliness or hopelessness.
Who knew the sun could have such an effect on us?
Symptoms of seasonal affective disorder can have a much stronger and more detrimental impact on those who already suffer from mental illness, those who have experienced a traumatic event, or those who have struggled with feelings of loneliness.
If you are an exchange student you may be at risk of experiencing symptoms of seasonal affective disorder – especially if you have travelled from a warmer climate, are not used to long winters, and have already been experiencing feelings of homesickness.
If you think winter weather has been weighing you down, there are some proactive things you can do!
Trick your body. A great and unique way to combat the winter blues is by buying a sunlamp. And I’m not talking about the lamps that are used at tanning salons. You can buy certain desk lamps that are purposely designed to combat winter blues by emitting strong and warm light. You can purchase these lamps at Walmart, and all you have to do is take some time out of your day to sit under the lamp with your eyes closed, and trick your body into thinking it’s sunlight. If you already have a really bright desk lamp that tends to get hot, that will probably work. However, read the fine print on these things – there are a lot of sunlamps that emit UV rays, which hold a lot of health risks and are not necessary for this exercise.
Taking vitamin D supplements is another way to fight symptoms of SAD. Vitamin D is what we absorb from the sun, and it’s easy to suffer from vitamin D deficiency in the winter months. Always talk to your doctor first before taking supplements.
Stay active. It’s easier said than done, right? You don’t have to jump into an intense workout routine or try to acquire rock-hard abs by the spring. Be more realistic – go for walks, do stretches throughout the day, stand up and touch your toes after sitting at your computer for an hour, maybe join an intramural team or fitness class. Try some yoga. Do something to get your blood flowing.
Finally, it doesn’t hurt to talk to someone. The University of Guelph offers counseling services to all students – take advantage of this! Talking to someone is one of the most therapeutic ways to overcome sadness, and opening up about these obstacles to a trained counselor can help you manage and control these feelings. Having great friends to talk to is also an option!