Winter Depression or Seasonal Affected Disorder (SAD)

The Effect of Winter Depression on Productivity

As the days grow shorter and the chill of winter sets in, many of us find ourselves struggling to maintain the same level of enthusiasm and productivity we enjoyed during the sunnier months. This phenomenon known as Seasonal Affective Disorder (SAD), affects a significant portion of the population, leading to what is often referred to as "winter depression." Though it is a relatively common phenomenon, many people are still unaware of the causes (one of which can include genetic predisposition), the symptoms of effective ways to manage the intricacies of this condition. For professionals and businesses alike, understanding and addressing the impact of SAD on productivity is crucial for maintaining a healthy, efficient work environment, whilst providing solutions to those affected by SAD.

Understanding the Impact of SAD on Productivity

Seasonal Affective Disorder is more than just feeling a bit down during the winter. It's a clinically recognized form of depression that can severely impact an individual’s ability to function at their usual capacity. According to the American Psychiatric Association, approximately 5% of adults in the U.S. experience SAD, with symptoms lasting around 40% of the year. Millions of people are affected by SAD worldwide. For employers and employees, this translates into a significant dip in productivity, motivation, and overall workplace morale.

Recognizing the Symptoms

To effectively address the impact of SAD, it's essential to recognize its symptoms. The old saying of prevention (early intervention) is better than cure certainly applies. Symptoms can include fatigue, difficulty concentrating, forgetfulness, brain fog, sadness, irritability, lethargy, hypersomnia (over sleeping, difficulty waking up in the morning and turning up late for work), diminished creativity, overeating carbohydrate-foods or gaining excessive weight, anti-social behaviours and a general lack of interest in work-related tasks. When team members experience these symptoms, their productivity naturally suffers. Missed deadlines, increased errors, and a decrease in the quality of work are common consequences. Ultimately SAD affects the employer’s pocket.

Strategies to Circumvent or Manage Winter Depression

1. Light Therapy

One of the most effective treatments for SAD is light therapy. Exposure to bright artificial light can help regulate the body's internal clock and alleviate symptoms. Encouraging the use of light therapy boxes in the workplace or at home can significantly improve mood and productivity. For example, a study published in the Journal of Affective Disorders found that 60-80% of individuals with SAD experienced improvement with consistent light therapy, preferably done in the morning for about 20 – 30 minutes. Overexposure could induce headaches and irritability. Persons with sensory sensitivity disorder, light sensitive epilepsy, certain eye conditions and those on certain psychiatric medication should avoid overexposure. 

2. Flexible Work Arrangements

Offering flexible work arrangements can also help mitigate the effects of winter depression. Allowing employees to adjust their schedules to take advantage of natural daylight, or to work from home where they can control their environment, can lead to improved mental well-being and productivity.

3. Encouraging Physical Activity

Physical activity is a natural mood booster. Exercise releases endorphins (“feel-good” hormones), including serotonin, a mood enhancer that also affects sleep and digestion.  Encouraging employees to take regular breaks for exercise, whether it’s a walk outside or a quick workout session, can lead to increased energy levels and improved focus. Some companies have even introduced in-office fitness classes or partnerships with local gyms to promote a healthier lifestyle among their staff. Studies indicate that 20 minutes of exercise can improve brain function with 9% that day. Additional benefits include strengthen muscles and bones, increased energy levels, reduced illness, lowered risk of Chronic Disease such as Diabetes, Cancer and Alzheimer Disease, improved sleep, better stress tolerance, weight loss, improved sex drive and extended lifespan. Pilates and stretching can reduce stress and improve sleep.

4. Counselling or (Life) Coaching

Coaches can play a pivotal role in guiding employees in identifying and managing SAD Investing in the services of coaches who can deal with the individual challenges of employees (or groups) might be well worth it for employers. Areas to be addressed could include:

• Mindfulness-therapy (stress management, emotional intelligence & regulation, devising coping mechanisms for mood fluctuations),
• Cognitive-behavioural therapy (CBT – the concept of identifying and challenging harmful or negative thought patterns and developing coping mechanisms and strategies),
• Behavioural activation which places emphasis on engagement in pleasurable activities (reading, hobbies, listening to music, singing, crafts, arts, writing letters to loved ones, writing a book, test new (healthy) recipes, baking, learn a new language, woodwork, knitting or crocheting (known to stimulate the brain), go to the movies, do winter gardening and dance-dance-dance),
• Re-evaluating old value systems, creating a new frame of reference,
• Address anti-social behaviour, withdrawal and isolation, fostering a sense of purpose and connectedness, have an accountability “buddy” to motivate social activities (reach out to others in need, visit with friends or family, join a hiking or other club, volunteer at soup kitchens, regular meetings with immediate family, volunteer at an NPO),
• Address eating habits, a holistic, mindful approach fostering healthy eating habits, diet and supplements, motivating preferences for foods like complex carbohydrates, lean proteins, eggs, fatty fish (salmon, anchovies), dairy, omega-3 fatty acids, flaxseed, chia seeds, walnuts, less processed foods, more fresh foods, vitamin D enriched foods, supplements (multivitamins, B-complex, magnesium, selenium, zinc & vit C), replace sugars (which causes blood sugar spikes and crashes) with healthy soups and broths. Above all staying hydrated, drinking at least 6 - 8 glasses of water every day. Water improves brain power and flushes bacteria out of the body. 

Regular physical check-ups with a medical doctor and routine blood tests can be beneficial.

• Developing healthy, mindful sleep patterns, optimizing sleep and understanding the circadian rhythm (the body’s internal clock – a 24-hour cycle regulated by the suprachiasmatic nucleus located in the hypothalamus in the brain, that regulates many of the physiological processes of the body such as sleep-wake cycle, hormone release, eating habits, metabolism, body temperature & other bodily functions). Understanding the role of light in the circadian rhythm, both natural and blue light, and the fact that the body’s circadian clock can be reset, that blue light affects sleep (screens, smart phones, tv, tablets, etc should be avoided for a period of 90 minutes before bedtime), darkness improves melatonin production which promotes sleep. Cortisol which promotes wakefulness, typically peaks early in the morning and wanes during the day. Serotonin production is increased by light exposure. Sleep depravation or disruption directly affects mood swings, concentration, irritability, fatigue, alertness and self-regulation. Sleep tracking apps and devices can be beneficial – you cannot change what you cannot measure. Alternatively keep a sleep and mood journal.
• Setting SMART (structured, measurable, actionable, realistic and time-bound) goals, committing to same, celebrate goals reached. Nothing boosts morale like a “win” or goals achieved.

Conclusion

Winter depression is a real and pressing issue that can have a profound impact on workplace productivity. By recognizing the symptoms and implementing strategies such as light therapy, flexible work arrangements, encouraging physical activity, enlisting coaches to address “soft skills / issues”, businesses can create a supportive environment that helps employees thrive (productivity increased exponentially), even during the darker, colder months. A win-win for both employees and the employer.