Seasonal depression in Vancouver: why the dark months hit harder
The timing of this post feels right. Much of North America turned the clocks back an hour last week. In Vancouver, for the first time in my lifetime, we didn't. BC has opted to stay on daylight saving time, so it stays light out later as we move into the winter months.
Historically, when we changed the clocks back, many of us noticed it would be lighter in the morning but start getting dark around 4 o'clock in the afternoon. Many of us who live here really notice that difference in the winter months. We see less daylight, and a whole lot less sunlight.
One of the things that comes up so often this time of year is the onset of what many people call seasonal depression, or seasonal affective disorder. Some people feel it's just the winter blues. So what's the difference?
Is seasonal depression real, or is it just the winter blues?
I don't want to get too clinical or definitive about diagnosis. That's not really the scope of my work. What we do notice across the board is that with less daylight, and in Vancouver with dramatically less exposure to the sun, many of us notice our moods really take a dip.
Where this contrast shows up most starkly is in the spring. When the sun starts to come out again, people suddenly notice they're feeling so much better. They're more energetic, more social and much more excited about going out and doing things. In the winter, we notice a real retreat into our homes, a real pulling back or isolating from social engagements.
In Vancouver and the Lower Mainland, we have so much wet weather through the fall and winter. We might have days or even weeks of unending rain and grey skies, where even in daylight it feels really dark outside.
With that kind of seasonal low mood, we see a lack of desire to go out and do things. We don't want to be out in the rain. Everything takes more effort. We might feel more socially isolated or disconnected because leaving the house feels like more effort.
Why does seasonal depression happen?
There's real science behind it. Our bodies are designed with a natural circadian rhythm, a natural rhythm for sleeping and waking. That rhythm gets really affected by the lack of sunlight we get in the winter. Many of us notice how odd it feels to wake up when it's still dark out.
Our hours of daylight are so limited this far north in winter that many of us feel like all of them are spent at work, inside or at a desk. Part of the problem is simply a lack of exposure to the sun.
In this part of the world, the angle at which the sun hits Vancouver in winter means our bodies can't actually use the sunlight to produce vitamin D. Vitamin D is integral to so many cellular functions in our body, and many of us become deficient in this climate because of the lack of sunlight this time of year.
When we're not getting as much sunlight and we're not outside as much, we might not be using the same kind of energy. We might notice a real dip in our mood, disruption in our sleep, or a desire to sleep even more, especially when the weather is dark and wet. These are real things we experience in BC that aren't necessarily true in other parts of Canada or North America. The further north you are, the less sunlight you have, and the more that lack of sunlight affects all of our biological functions.
When does seasonal depression start?
We typically notice a more dramatic onset in mid-to-late fall, moving into winter. If you have friends outside the Lower Mainland, somewhere less wet and grey, you might notice a difference. Even where temperatures get really cold, like in the Prairies, people still get lots of sunlight. That sunlight is so important for our mood, and it's something we really notice the lack of here in BC.
Start to notice if your mood is shifting. Maybe you feel less inclined to leave the house or to socialize. Maybe you want to stay in bed a little longer, or stay home a little more. Those are good signs your mood might be moving toward a seasonal dip.
Does vitamin D or light therapy help with seasonal depression?
It's very subjective. Many people use what are called SAD lamps, or sun lamps, and find them really helpful. They find it makes a difference to experience that light and that warmth. Many other people feel it's not a very effective strategy for them. So it's really the user's choice.
That said, the research is encouraging. In a Canadian study, daily light therapy worked about as well as an antidepressant for winter depression.
On vitamin D, I am, of course, not a doctor. Friends of mine who are physicians of different types have really recommended increasing vitamin D through the winter. Only do that under the guidance of a physician, who can help you work out what dosing is appropriate for you.
Why do people drink more in the winter?
In our area of work, we notice that many people drink more, or use substances more in the winter to cope with some of those low feelings. Of course, people also drink more in the summer when it's sunny outside and they're at barbecues. And people who are inclined to use drugs and alcohol as coping mechanisms need no reason to lean on them a little more. But we do notice that many people want to soothe that loneliness, soothe the darkness, with something that takes the edge off a little.
So pay attention to whether your alcohol or substance use is increasing through the winter months, and don't be afraid to reach out for some support.
In the darker months you might feel more inclined to sleep more and sleep longer. Drinking alcohol is going to really feed that need for sleep. It's also going to cause more disruption and poorer quality sleep, which can keep the cycle of drinking to take the edge off going. So just be really aware of that.
If you're not sure where your drinking or use stands, our drinking and drug use self-assessment is a good place to start.
How do you get through seasonal depression?
Be aware that the weather is going to inhibit your desire to do things with other people. Make plans with friends, and make them earlier in the day so it doesn't feel so hard to leave your house. Stick to the things that keep you feeling well. If that's regular exercise, keep doing it.
If you don't want to feel too held back by the change in weather, make sure you're well equipped for it. Get a really good, warm raincoat and shoes that keep your feet dry, and be prepared to go outside even in the wet. Fresh air is so important for our nervous system, and we don't do ourselves any favours by staying inside all the time.
Try to remember that seasonal shifts are temporary. They come and they go. While we're moving into darker, colder, wetter months, we will come out of them into spring. There will be sunlight again, greenery around us, and things in bloom. Even if it feels hard, this hard is only temporary.
About Orli
Orli Paling is a Registered Clinical Counsellor (RCC) and the Clinical Director of OP Counselling Services in Vancouver, BC. With over 13 years of clinical experience, she specializes in working with adults navigating ADHD, trauma, addiction, and emotional regulation. Orli works with clients virtually across BC and in person in East Vancouver.
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