MANITOULIN—As the stunning beauty of autumn unfolds on Manitoulin Island, the trees paint a vibrant mix of red, orange and yellow, and the air carries that crisp, refreshing feel many have been longing for since the long hot summer days. This season, cherished by many Islanders and visitors, brings with it calm and beautiful moments. However, as fall’s beauty unfolds, it also brings along with it shorter days. The earlier sunsets mean less daylight to bask in and for some, this shift can lead to more than just adjusting daily routines, it can trigger Seasonal Affective Disorder (SAD).
SAD is a type of depression that tends to surface in late fall and winter and is more common than one might think. In fact, around 2-3 percent of Canadians experience SAD, while another 15 percent deal with a milder version, often called the ‘winter blues.’
Though we don’t fully understand what causes SAD, several factors seem to play a part in its appearance. Less sunlight is generally accepted a leading contributor. The reduced sunlight during these months can disrupt our body’s internal clock (circadian rhythm), leading to feelings of sadness, sluggishness and a general loss of interest in things we usually enjoy. It might also cause a drop in serotonin, a brain chemical that helps regulate mood and tamper with our melatonin levels, a hormone that affects sleep and mood. That could explain why so many people with SAD feel more tired and less energetic.
When sunlight is scarce, vitamin D levels can also suffer. Vitamin D is crucial for bone health, immune function and mood. Low levels of this vitamin have been linked to a higher risk of depression, including SAD. Fortunately, there are ways to tackle this, like spending more time outdoors during the day, taking vitamin D supplements and eating vitamin D-rich foods such as fatty fish, fortified dairy products and eggs.
Common Symptoms of SAD:
• Persistent low mood or feeling down
most of the time
• Loss of interest in activities you once
enjoyed
• Fatigue and lack of energy
• Difficulty concentrating
• Increased appetite, often craving
carbs
• Weight gain
• Changes in sleep patterns, including
oversleeping
• Social withdrawal, sometimes called
“hibernating”
Thankfully there are several ways to cope with SAD while still enjoying the colder months:
Get Outside When You Can: Even on cloudy days, being outside helps your body get the natural light it needs. A morning walk can set a positive tone for the day, or a quick walk on a lunchbreak can let you appreciate Manitoulin’s changing scenery and get some fresh air. Conversely, you can also try setting up your workspaces near a window to soak up natural light if possible.
Try Light Therapy: Many people find relief using light therapy, which involves sitting in front of a lightbox that mimics sunlight for about 30 minutes each morning. It can help regulate the brain’s release of serotonin and melatonin, boosting mood and energy levels. You can find these lightboxes online or in stores, sometimes listed as vitamin D lamps.
Stay Active: Physical activity has a significant impact on mood and can help reduce depression symptoms. Manitoulin offers plenty of winter activities, from cross-country skiing and snowshoeing to skating. Staying active outdoors lets you combine exercise with the benefits of sunlight. If braving the cold isn’t for you, consider joining a gym or trying indoor classes like yoga or dance, which also provide social interaction. And don’t forget Manitoulin’s vibrant curling scene.
Connect With Others: Feeling connected to others is essential to ward off isolation. Manitoulin has many fall and winter events, like craft fairs, Christmas markets, community dinners, and holiday celebrations. Check out The Manitoulin Expositor’s events calendar to see what’s happening. Joining a group or club—for books, knitting or photography, for instance—can also keep your mind engaged and spirits lifted. Or join a team sport and mingle with your fellow Islanders. And let’s not forget the value of spending quality time with friends and partners.
Eat Well: During winter, it’s easy to crave comfort foods loaded with carbohydrates. These often include such things as breads, baked goods, potatoes and other hearty fare. While treating yourself to these things occasionally is okay, try to maintain a balanced diet rich in fruits, veggies and lean proteins. Foods high in omega-3s, like salmon, walnuts and flaxseed, can boost brain function and mood as well as increase levels of Vitamin D.
Practice Mindfulness: Mindfulness exercises like meditation, deep breathing and journaling can help manage the stress and anxiety that often comes with SAD. Manitoulin’s natural beauty is perfect for quiet reflection, whether by the water’s edge or on a peaceful trail. Set aside a few minutes daily for self-care—reading, drawing and creative endeavours can help—or try enjoying a warm drink by the window.
Reach Out for Help: It’s okay to not be okay, but if SAD symptoms become overwhelming or start to make daily life challenging, don’t hesitate to seek help from someone. Research shows that Cognitive Behavioral Therapy (CBT), a form of talk therapy, is effective for SAD, helping people change negative thinking patterns and emotions. In more serious cases, medication may be prescribed by a healthcare provider which might also be an effective option for managing challenging symptoms.
SAD can certainly make winter feel arduous, but it doesn’t have to take over your well-being. With the right strategies, and staying social, you can find joy in the cozy, quiet moments this time of year brings. Embrace the beauty of Manitoulin’s changing landscape through a scenic drive, hit the trails, a community event, or simply savouring the season’s peace. Winter can be a time for personal reflection, interpersonal connection and personal growth. And remember, support is out there if you, or someone you know, needs it. The coping strategies we’ve discussed are effective, and with the right support, you can navigate SAD and find joy in the winter months.
For more details on SAD and mental health support, visit the Canadian Mental Health Association (CMHA) website at www.cmha.ca. The CMHA offers valuable resources, including tips for managing symptoms, information on local support services, and advice on when to seek professional help. If you need immediate assistance, call 911, visit Connex Ontario (connexontario.ca), call 1-866-531-2600 or text CONNEX to 247247.
