During the season of cloudy skies and cool weather, it’s normal to feel a little more sluggish than usual, but one expert says seasonal depression doesn’t affect everyone equally, and there are steps people can take to feel a little less glum through the cold months. Christine Harrison, psychotherapist with Focus Forward Therapy Group, joined CTV’s Your Morning Ottawa on Thursday to offer some insight into seasonal depression and its effect on women. What is seasonal depression? According to Harrison, seasonal depression is a physiological reaction that comommonly occurs in the colder months as sunlight becomes harder to come by. “It’s not in our heads, its biological,” Harrison said. “So, as the sunlight decreases, things happen in our brains.” Harrison says as sunlight decreases, brains produce less serotonin but increase production of cortisol and melatonin, making people feel tired and sluggish. While this disruption of normal hormone patterns can affect anyone, Harrison says it take a particularly hard toll on women. “So, we naturally have other hormones at play, we have estrogen, we have progesterone and then you add the combination of the melatonin [increase] and serotonin decrease, for a lot of women they’ll describe that as a hormonal whiplash,” Harrison said. How to mitigate seasonal depression? Harrison says the first step to mitigating seasonal depression is establishing a routine. “I know everyone is sick of hearing people say this but keep some consistency. Wake up and go to bed at the same time every night,” she said. When starting your day, Harrison says it’s best to get sunlight within a few minutes of waking up. “Get sunlight in your eyes when you wake up within five minutes,” Harrison said. For those who wake up before sunrise, Harrison suggests spending some time in front of a therapy light. She recommends 20-minute sessions in the morning only, with as much skin exposed to the light as possible. “It’s absorbing into your body to help with that mood shift, that can be really helpful,” Harrison said. Harrison also says starting your day with a high protein meal and lots movement can help to boost moods. For those who struggle to establish a routine, Harrison suggests working with friends to stay accountable. “Routine and consistency is key, find some healthy habits you can establish with a friend,” Harrison said. “A morning walk routine can be helpful.” When to seek help For those feeling the effects of seasonal depression, Harrison suggests creating a log or a diary to track your mood. “What I look at is longevity, how long have you been feeling like this? Keep a bit of a diary,” Harrison said. While it’s normal to feel blue for days at a time, Harrison suggests reaching out for help if your depression is sticking around for longer periods. “If it’s just a couple of days, that’s okay, but if we’re looking at two weeks, it might be time to reach out and talk to somebody.”
