https://www.nimh.nih.gov/health/publications/seasonal-affective-disorder
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3315262/
https://www.nhs.uk/mental-health/conditions/seasonal-affective-disorder-sad/treatment/

To connect with support related to this episode, or for anything else going on in your life, please visit www.dcontario.org/locations to find your nearest Member centre. Many of our Member centres operate 24/7. Thank you for listening and we hope you’ll join us again next week. If you would like to provide feedback on this episode, past episodes, or request future content, you can do so using the following link: https://forms.gle/o8yUPMss6wo8dP1X8.

Additional resources:
Your Powerful, Changeable Mindset – https://news.stanford.edu/report/2021/09/15/mindsets-clearing-lens-life/
10 Cool Ways to Beat Winter Blues – https://ctrinstitute.com/blog/10-cool-ways-beat-winterblues/
30 Self Care Ideas for Winter – https://balancethroughsimplicity.com/30-self-care-ideas-forwinter/

Sources:
Canadian Mental Health Association (2023). Blue Monday is a myth, but the winter blues are real. https://cmhastarttalking.ca/blue-monday-is-a-myth-butthe-winter-blues-are-real/
Mood Disorders Society of Canada (n.d.). It is That Time of Year: Seasonal Affective Disorder & The Winter Blues. https://mdsc.ca/it-is-that-time-of-yearseasonal-affective-disorder-the-winter-blues/
Primeau, Mia. (2021). Your powerful, changeable mindset. https://news.stanford.edu/report/2021/09/15/mindsets-clearing-lenslife/
Sarkis, S. A. (2022). Coping With a Post-Holiday Letdown. https://www.psychologytoday.com/ca/blog/here-there-andeverywhere/202212/coping-with-a-post-holiday-letdown

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We regret to announce that the ONTX text and chat program will cease operations on January 30th, 2024. Text and chat services will remain available until that date; however, they will no longer be accessible starting January 31st, 2024. If you are seeking support alternatives, we encourage you to visit our website at www.dcontario.org/locations to locate your nearest Member centre, some of which provide their own text and/or chat support services.

People who live in places with long winter days are at greater risk of SAD. A less common form of the disorder involves depression during the summer months. Those who have been diagnosed with Seasonal Affective Disorder show signs that are similar to other forms of depression. A health care provider can initiate testing that can help with a diagnosis and rule out other disorders that are similar to SAD.

Who is more susceptible to experiencing Seasonal Affective Disorder? SAD may affect some children and teenagers, but it tends to begin in people over the age of 20, and the risk of having Seasonal Affective Disorder decreases with age. The condition is more common in women than in men.

Research in Ontario suggests that between 2% and 3% of the general population may have SAD. Another 15% have a less severe experience described as the “winter blues.” Studies suggest that SAD is more common in northern countries, where the winter day is shorter and people have less exposure to natural light. Deprivation from natural sources of light can also be a concern for shift workers and urban dwellers who may experience reduced levels of exposure to daylight in their work environments.

Although it is not appropriate to suggest to our distress/crisis line callers that moving to a southerly location can bring relief from SAD related symptoms, there are many practical suggestions and activities that can help provide callers with the tools to deal with Seasonal Affective Disorder.

Len Dykstra, who has extensive experience as a social worker helping people in Ontario, shares his knowledge and expertise in the area of Seasonal Affective Disorder. Through his insightful video presentation, the viewer gains an understanding of this important mental health issue. Len provides a variety of strategies and ideas that can be shared with callers on the distress/crisis lines that may help them to deal with Seasonal Affective Disorder.

Questions for Further Consideration: Sometimes having a personal understanding of a situation can provide an insight into the experiences of others. This understanding in turn can be a source of support when we speak with others. As a call responder working on a distress/crisis line, do you take the time to reflect on your own experiences in areas of concern, areas that may also be affecting callers that you are speaking with on the phone lines? We have all had that feeling of listlessness, or feeling down or unhappy at certain points in time. Sometimes we can associate these feelings with something specific that has happened, such as working too many long hours to meet a deadline at work, having an argument with a family member or perhaps receiving a less than satisfying grade on a paper that was written for a course in school. Everyday stresses from events that bring conflicts, disappointments or losses and the feelings connected to them, are a normal part of life. If examined closer, do we experience any of the symptoms associated with seasonal affective disorder? Do some reading to get a better understanding of SAD and explore your environment to see the effect that lighting in a room, the colour of the walls, the feeling you get from a brisk walk outside in the winter etc. have on the way that you feel. This may give you a better understanding of SAD and the feelings that a caller may be experiencing.

Have you ever had a caller on a distress/crisis line say “I am not looking forward to the winter holidays” or “I’ll be happy when the holidays are all over” or “I just don’t like winter”? Have you ever simply agreed with them and then have the conversation move in a different direction? Perhaps when you hear this again, pause to consider if something more serious may be going on for the caller. What might be behind those few simple words? Pause to think just how someone may be feeling when they say this? People may comment about the holiday season but coincidentally, it occurs in the winter. Perhaps it is the dark, shorter days that the caller is responding to negatively. The colder weather tends to keep people indoors more than in the summer. People may be feeling more isolated as they spend more time indoors and less time venturing out and meeting with friends. How can the call responder on a distress/crisis line help a caller consider the possibility that their mood or irritability may be season related. We know that people respond differently to situations and conditions they are in, and the response to less light exposure during the winter months can be one of those conditions. Explore with the caller what strategies they have found that have helped them in the past. This may provide a clue as to the source of the distress. Consider offering to callers, the suggestions provided through the video, to help cope with Seasonal Affective Disorder. A suggestion could be made for callers to create a checklist of strategies to try, that could be helpful with symptoms of SAD.

Call responders working on a distress/crisis line can offer suggestions for callers to consider when dealing with a situation or possible illness. What suggestions can a call responder make to help a caller minimize the anxiety that he or she may have about seeking the help of a heath care or medical professional? A referral to a health care professional can sometimes be a good first step in trying to sort out how a person is feeling and why, and then begin the process of finding some relief. When planning or considering a visit to see a doctor or mental health provider about SAD related symptoms, a call responder may make some specific suggestions. A caller could record any symptoms they are having so that he or she could tell the health care provider exactly what they are (feeling down or having a lack of energy, for example). Make a note of any other mental or physical health problems they may have as they can affect mood. Make a list of all medications that are being taken. Medications may need to be adjusted, depending on the season. Any questions that the caller may have, should be written down ahead of time, so that they are not overlooked during the appointment. Being prepared for the appointment with help reduce the anxiety associated with it.