winter blues – The Concordian

Now that the fall semester is almost over, it’s time to build snowmen, drink hot cocoa, curl up with soft blankets and binge watch every Christmas movie on Netflix. But with the change of the season can come changes in mood, perhaps even seasonal affective disorder (SAD).

While up to 15 per cent of Canadians experience the less severe “winter blues,” according to CBC News, SAD is a form of depression that affects between two and three per cent of Canadians. The disorder has a range of symptoms, including weight gain, irritability, difficulty concentrating, sleeping more, being lethargic even after sleeping and avoiding social situations. On the surface, it can seem like a natural instinct to want to curl up in bed and sleep more during the winter. But, unlike bears, humans shouldn’t want to hibernate for an entire season.

The disorder is caused by a decrease in sunlight, according to CBC News, which can throw off normal routines. Light therapy—either sunlight or a high-intensity light unit—is often used to control the disorder and improve a person’s mood. This can be an effective remedy for the larger part of the population who deal with “winter blues” as well.

Instead of closing the blinds and avoiding what little sunlight there is during the winter, buy high-intensity lights and keep the blinds open to let some natural light in. Sunlight and darkness affect the level of the serotonin hormone in your brain, which boosts your mood and helps you stay calm and focused, according to the Huffington Post. If you avoid sunlight or exposure to light, your serotonin levels can decrease which will increase your chance of developing SAD.

According to the same source, another symptom of SAD is increased carbohydrate cravings. Among the ways to combat SAD or the winter blues before it gets serious is to add an extra serving of complex carbs to your diet—but rather than cupcakes, consider oatmeal, quinoa or potatoes for their nutritional value. Also increase your intake of fruit, vegetables, dark chocolate and fish—all which can help maintain energy levels and battle fatigue.

According to CBC News, 80 per cent of those affected by SAD are women between the ages of 18 and 60. That isn’t to say others aren’t affected by the disorder—and that’s why we at The Concordian hope you check in on your friends and family to see whether they’re just feeling bummed out or if there is something more serious happening.

It’s equally as important to check up on yourself. Around this time of year, it’s common to feel stressed or anxious due to exams and final projects. But if you’re feeling anxious, lonely, isolated or sad during this time of year, talk to your doctor who can refer you to a mental health specialist, or try implementing some of the abovementioned recommendations.

Another important way to fight back against SAD or the winter blues is—you guessed it—exercise. Of course, it’s understandable that the idea of getting out of bed in the winter can seem unappealing, let alone putting on your running shoes and going out in the cold. But, as the Huffington Post explains, exercise releases endorphins which are hormones that help you feel good. They can improve sleep, boost your immune system and help regulate your mood.

While three 30-minute sessions of exercise per week can sound difficult during the months of icy roads and crowded gyms, once you start the routine, it will become easier. We at The Concordian recommend trying out a new winter sport, whether it’s skiing, ice skating or winter cycling. Even if it’s just a walk in the park, the goal is to get outside so your body can absorb vitamin D from the sun.

We at The Concordian hope your winter break is filled with great holiday movies, snowball fights, warm fireplaces and relaxation. Good luck with your final exams, and remember to take care of yourself.

Graphic by Zeze Le Lin

It’s 8 a.m. and your alarm goes off. You open one eye and then the other just enough to finally shut the snooze that’s been running since 7 a.m. You may be running late, but it’s only Monday and you’ll have another four chances this week to be on time.

On your way to class you realize that the first espresso didn’t help you too much.

Your week seems never ending and your weekends are just not long enough. You look around and realize you’re not the only one with a gloomy look on your face, and that’s the silver lining. You’re officially experiencing the winter blues.

To help you diagnose your level of the winter blues and offer helpful advice we have consulted Irene Petsopoulis, a psychologist at Concordia University’s counseling and development department, who gladly offered her expertise.

According to Petsopoulis, the winter blues is like a state of depression, mainly during the winter months. Usually it starts in the autumn and can persist up to early spring. If you are acquainted with seasonal affective disorder, then the winter blues could be considered as its lesser variant.

“The cause of winter blues is mainly considered as being the lack of light during the winter period; consequently, the insufficiency of light is causing an instability of melatonin levels, and this … has certain effects on your mood,” she said.

It’s important that you notice the signs and symptoms that are characteristic of the winter blues. “Generally you feel a lack of energy, it’s difficult to wake up in the morning, you have a feeling that you cannot catch up with daily activities. It might also be observed as a feeling of self-blame (you might attribute to yourself for being unsuccessful in your tests, exams, workouts) which is a wrong approach,” said Petsopoulis.

Furthermore, some of us may experience unfamiliar cravings such as preferences for sweet snacks or carbohydrates.

As to the frequency of the winter blues in the Concordia community, Petsopoulis said that “it’s not an uncommon phenomenon. It certainly doesn’t meet the same levels as in U.S.A., which estimates an incidence of about 25 per cent of college students experiencing the symptoms of the winter blues”.

She mentions that students may not experience every symptom of the winter blues. More often than not, they come with a few complaints that match the characteristics of it. Thankfully Petsopoulis offered some practical advice on how to deal with the most common symptoms.

Considering these blues are caused by the lack of light in the cold winter months, the first advice is to get more sunlight exposure. You can do that by spending more time outside during the less chilly days and, if you’re courageous enough, even exercising outside would be quite helpful. You don’t need to spend long hours like in the gym, only a couple of minutes of a heart pumping workout is enough. Sometimes going for a walk or being with friends for a couple of hours can be sufficient. It may be difficult, but you should try to wake early in the morning so as not to lose those precious sunny hours.

Another quick reminder would be to eat right and incorporate vitamin D in your diet. Be sure to include more fruits and vegetables than usual and try not to skip a meal. Some of the best fruits and vegetables you should include in your winter diet are pomegranates, brussels sprouts, squash, kiwis as well as some good old fashion oatmeal and chicken soup.

Petsopoulis’ most important advice to students is to seek help. “You should never ever stay locked in your room, thinking that this might pass by itself,” she said. “It would be more productive to speak with your friends, to speak about what you are feeling, how you are dealing with, whether it works or not. Ask for assistance in our department. We are here for you.”

Now it’s time to get out of your room and take advantage of the fresh fallen snow. As soon you know it February will be over and soon so will your winter blues.

To seek help or advice, visit the Concordia counselling and development website at http://cdev.concordia.ca/our-services/counselling/