When Winter Comes: How Seasonal Affective Disorder Impacts Relationships in Canada
Tuesday, October 22, 2024.
For many Canadians, winter isn’t just a season—it’s a way of life.
From the thrill of the first snowfall to cozy nights by the fire, there’s plenty to love about the cold months. But for some, the winter blues go much deeper than missing sunshine.
Seasonal Affective Disorder (SAD) is a common issue across Canada, where long, dark winters can have a profound effect on mood and mental health.
And when one or both partners are struggling with SAD, it can put unique strains on a relationship. This post takes a deep dive into how SAD impacts couples and explores the best practices for managing it together.
What Is Seasonal Affective Disorder (SAD)?
Seasonal Affective Disorder, often known as the “winter blues,” is a type of depression that typically occurs during the fall and winter months when sunlight is scarce.
Symptoms include persistent low mood, loss of interest in activities, fatigue, difficulty concentrating, and changes in sleep patterns.
According to the Centre for Addiction and Mental Health (CAMH), around 2-3% of Canadians suffer from SAD, with another 15% experiencing a milder form of seasonal mood changes (CAMH, 2021).
For couples, the impact of SAD can be especially challenging. When one partner experiences SAD, they may withdraw socially, lose interest in shared activities, or struggle with irritability and low energy.
The non-affected partner might feel helpless, frustrated, or even neglected, which can strain the relationship. Understanding the effects of SAD and developing strategies to manage it together is key to maintaining a strong connection through the darker months.
How SAD Affects Relationships
When one partner is experiencing symptoms of SAD, it’s not uncommon for the relationship to feel a bit like a rollercoaster ride through the snow-covered Rockies.
Research by Rohan and Rough (2013) highlights how SAD can lead to increased irritability and social withdrawal, which may cause tension between partners.
Simple interactions, like planning a date or even deciding what to eat for dinner, can become points of conflict when one partner is feeling low.
Moreover, the physical symptoms of SAD, such as hypersomnia (excessive sleep) and increased appetite, can lead to changes in routine that affect the couple’s time together.
According to Lam et al. (2006), the symptoms of SAD often disrupt daily routines, including sleep and eating patterns, making it harder for couples to maintain their usual rhythms of connection.
For example, one partner may want to go for a walk or attend a social event, while the other feels too exhausted to participate. These mismatched levels of energy and enthusiasm can create a sense of disconnect, adding to the emotional challenges of the season.
Best Practices for Managing SAD Together
Light Therapy: Bringing Back the Sunshine
What It Is: Light therapy, or phototherapy, is one of the most common treatments for SAD. It involves sitting in front of a specially designed light box that mimics natural sunlight, helping to regulate mood and circadian rhythms.
Studies have shown that light therapy can be highly effective in alleviating symptoms of SAD. A meta-analysis by Golden et al. (2005) found that light therapy was more effective than placebo and was nearly as effective as antidepressants in treating SAD.
Practical Tips for Couples:
Make light therapy a part of your morning routine together. Set up a light box at the breakfast table and enjoy a cup of coffee while soaking in the light. This can help both partners feel more energized and set a positive tone for the day.
It’s also a great opportunity to spend a few minutes chatting before the day begins, reinforcing the connection between partners while helping to combat the symptoms of SAD.
Maintain a Consistent Routine: A Sense of Stability
What It Is: Keeping a regular daily routine can be helpful in managing symptoms of SAD, especially when it comes to sleep and exercise. A study by Monk et al. (2013) found that a consistent routine helps stabilize circadian rhythms, which are often disrupted in those with SAD.
Practical Tips for Couples:
Try to maintain a consistent wake-up time, even on weekends, to regulate sleep patterns. Consider a regular morning walk together (even if it’s brisk) to boost endorphins and get some exposure to natural light, no matter how limited.
Schedule weekly activities, like a movie night or a Sunday dinner, to keep a sense of normalcy and provide something to look forward to. These routines can act as anchors, providing stability and comfort during the darker months.
Encourage Open Communication: Talking Through the Tough Days
SAD can make it difficult for the affected partner to communicate their feelings, leading to misunderstandings and frustration. Being open about how both partners are feeling can help alleviate these tensions.
Dr. Sue Johnson’s work on Emotionally Focused Therapy (EFT) suggests that open communication about emotions can help couples strengthen their emotional bond (Johnson, 2019). By sharing the challenges of SAD, partners can create a sense of shared understanding and support.
Practical Tips for Couples:
Set aside time each week for a check-in, where both partners can share how they’re feeling and what they need. This can help prevent resentment from building up and allows each partner to feel heard.
Use “I” statements to express feelings, like “I feel really low today” rather than “You never want to do anything in winter.” This can reduce defensiveness and create a more empathetic atmosphere.
Get Outside (Even When You Don’t Feel Like It): Nature as Therapy
Exposure to natural light, even on cloudy days, can help reduce the severity of SAD symptoms. A study by Kerr et al. (2015) found that regular outdoor activity improved mood in people experiencing seasonal mood changes.
Practical Tips for Couples:
Bundle up and take a short walk during daylight hours. It might not feel like much, but even 15 minutes outside can improve mood and provide a chance for connection.
Try winter activities like snowshoeing, ice skating, or even building a snowman. Making the most of the season’s offerings can create positive associations with winter and give you and your partner something to enjoy together.
Professional Support: When to Seek Help
What It Is: Sometimes, the symptoms of SAD can become overwhelming, affecting not just the individual but the relationship as a whole. In such cases, seeking professional support, such as therapy or medication, may be necessary.
Research: Cognitive Behavioral Therapy (CBT) has been shown to be effective in treating SAD, helping individuals to challenge negative thoughts and engage in mood-boosting activities (Rohan et al., 2016).
Practical Tips for Couples:
Consider couples counseling as a way to navigate the impact of SAD on your relationship. A therapist can help both partners understand the disorder and work together to manage it.
Don’t be afraid to discuss medication with a doctor if symptoms are severe. SSRIs have been found effective in treating SAD (Lam et al., 2006), and medication can sometimes provide the stability needed to engage in other forms of treatment.
The Role of Canadian Mental Health Thought Leaders
Canadian mental health experts have contributed significantly to understanding and treating SAD.
Dr. Raymond W. Lam, a Vancouver-based psychiatrist, is renowned for his research on light therapy and pharmacological treatments for SAD. Dr. Lam's work has helped shape treatment protocols in Canada, emphasizing a multi-pronged approach that includes light therapy, behavioral strategies, and, when necessary, medication (Lam et al., 2006).
Dr. Steven G. Rohan, another prominent figure in this field, has focused on the role of cognitive-behavioral therapy (CBT) in treating SAD. His work has highlighted the importance of adapting therapeutic approaches to seasonal challenges, making CBT a viable option for those struggling with persistent winter blues (Rohan et al., 2016).
Facing the Darkness Together
Seasonal Affective Disorder can cast a shadow over Canadian winters, but with understanding, communication, and a few strategic interventions, couples can weather the season’s challenges together.
Whether it’s sitting in front of a light box while sharing a cup of tea or taking a snowy walk through the neighborhood, these small acts can make a big difference. As the great Canadian winter sets in, remember that spring is just around the corner—and until then, you’re in this together.
Be Well, Stay Kind, and Godspeed.
REFERENCES:
Centre for Addiction and Mental Health (CAMH). (2021). Seasonal Affective Disorder (SAD). Toronto, ON: CAMH.
Golden, R. N., Gaynes, B. N., Ekstrom, R. D., Hamer, R. M., Jacobsen, F. M., Suppes, T., ... & Nemeroff, C. B. (2005). The efficacy of light therapy in the treatment of mood disorders: A review and meta-analysis of the evidence. American Journal of Psychiatry, 162(4), 656-662.
Johnson, S. (2019). Attachment theory in practice: Emotionally focused therapy (EFT) with individuals, couples, and families. Guilford Press.
Kerr, J., Rosenberg, D., & Frank, L. (2015). The role of the built environment in healthy aging: Community design, physical activity, and health among older adults. Journal of Planning Literature, 30(1), 30-46.
Lam, R. W., Levitt, A. J., Levitan, R. D., Enns, M. W., Morehouse, R., Michalak, E. E., ... & Milev, R. (2006). The CAN-SAD study: A randomized controlled trial of the effectiveness of light therapy and fluoxetine in patients with SAD. American Journal of Psychiatry, 163(5), 805-812.
Monk, T. H., Buysse, D. J., & Billy, B. D. (2013). Sleep and circadian rhythms in human performance and health. Progress in Molecular Biology and Translational Science, 119, 171-190.
Rohan, K. J., & Rough, J. N. (2013). Seasonal affective disorder and relationship quality. Journal of Affective Disorders, 144(2), 181-191.
Rohan, K. J., Roecklein, K. A., Tierney Lindsey, K., & Lacy, T. J. (2016). Cognitive-behavioral therapy, light therapy, and their combination in treating seasonal affective disorder. Journal of Consulting and Clinical Psychology, 84(5), 442-450.