Winter Depression - Seasonal Affective Disorder (SAD)
With the lack of light and the increasingly shorter days, many people begin to find themselves lacking energy, develop a persistent low mood and become irritable. Some have feelings of despair and guilt, some feel worthless and it's not uncommon to feel a change towards craving carbs, gaining weight and sleeping more during the day.
When suffering from SAD, it's easy to lose interest in activities which normally bring joy. Some avoid social activities, some have less interest in sex, and it's normal to be more tearful. Overall, these symptoms are consistent with depression, but what characterises SAD is the seasonal aspect in the sense that symptoms occur repetitively during the darker months of the year.
For many expats, this aspect of living in the Northern countries comes as a complete surprise. Many have experience with winters, but associate these with sun light bouncing off beautiful white snow and are unprepared for the doom and gloom you can feel when the weather is heavily dark, wet and windy.
Whilst living in London, many people asked me if I didn't find it depressing never to see daylight during the Danish winter months. As the shortest day in Denmark has around 7 hours of daylight, this was a slight exaggeration, but nonetheless it gave me opportunity to have a think about how to approach this change in my life when I moved back to Denmark:
In November I try to focus on getting outside to enjoy the beautiful leaves and Autumn colours, in December I soak up "jule-hygge" and time with my family. Also, I am mindful that already a few weeks into the new year, the mornings become slightly lighter. When I feel like hibernating, I allow myself to function at a lower pace; I often meditate and make a point of getting some fresh air every day; preferably during my lunch break. Furthermore, I am conscious of filling my time during those dark winter months with tasks such as deep cleaning the house, planning the marketing for my practice and participating in courses which I would rather not spend time doing during the lighter time of the year.
With the corona virus and the accompanying social restrictions as well as the prospect of probably not being able to travel home to see family over the Christmas break, it's likely that more expats will suffer from depressive symptoms over this Autumn and Winter period.
Below are a few tips for how to improve your mood and energy, but if you feel unable to cope with these on your own, it's important that you consult your GP and/or seek help from a psychologist or a psychotherapist.
Things you can do to alleviate SAD on your own:
On a daily basis, be mindful to get as much daylight as you can.
Open the curtains and sit near the windows when inside.
Consider getting hold of a light therapy lamp.
Implement exercise into your life.
Talk to your GP about taking a vitamin D supplement.