“It is during our darkest moments that we must focus to see the light”
- Aristotle
As, in the northern hemisphere, we come to the shortest day and longest night, many of us may notice changes in mood and perhaps a dip in our energy levels. This phenomenon is known as Seasonal Affective Disorder (SAD). It is a fairly common type of depression that occurs in the winter months. This week we want to explore what SAD is, and various methods to alleviate its symptoms.
What is Seasonal Affective Disorder (SAD)?
Seasonal Affective Disorder is a form of depression that follows a seasonal pattern. It typically starts in the autumn and winter months when we see less daylight. The symptoms of SAD are:
Persistent low mood
Loss of interest in the things and activities that we usually enjoyed
Irritability and feelings of despair
Feelings of guilt and worthlessness and low self esteem
Feeling tearful
Fatigue and low energy
Changes in sleep patterns, often oversleeping
Changes in appetite, typically craving carbohydrates
Difficulty concentrating
Reduced libido
Becoming less social
Who gets SAD?
SAD affects people of all ages, but it is most common in adults aged 18-30. Women are more likely to be diagnosed with SAD than men, though this may be because women feel more able to talk about the common symptoms of SAD. It is more prevalent the further you get from the equator, where daylight hours are significantly reduced during the winter months.
The Causes of SAD
The exact cause of SAD is not fully understood, but several factors are believed to contribute to its development:
A lack of sunlight: Decreased sunlight in winter can disrupt the body's internal clock (circadian rhythm), leading to feelings of depression.
Serotonin levels: Serotonin is a neurotransmitter that contributes to our mood. Lower levels of sunlight can reduce the amount of serotonin in the body and also reduce how effectively this chemical binds to receptors in the brain, leading to symptoms of depression.
Melatonin levels: The change in season can affect melatonin levels. Melatonin is important in regulating our sleep cycle and poor sleep affects mood regulation.
Vitamin D: Vitamin D has a role in promoting the mechanism of action of serotonin and melatonin. Much of our Vitamin D comes from sunlight and so in the winter months we can become vitamin D deficient which may have a knock-on effect on serotonin and melatonin levels.
Genetic factors: A family history of depression or SAD can increase the risk of developing the disorder.
Ways to Manage Seasonal Affective Disorder
There are various strategies to manage and alleviate the symptoms of SAD. The National Institute for Health and Care Excellence in the UK advises that SAD should be treated in the same way as depression:
CBT: A type of talking therapy that helps individuals identify and change negative thought patterns. It is effective in treating SAD by addressing the cognitive aspects of depression.
Counselling and other Talking Therapies: These therapies help us to identify if past events are influencing how we feel in the present moment.
Antidepressants: Antidepressants, particularly selective serotonin reuptake inhibitors (SSRIs), can be prescribed to help manage symptoms of SAD. Consult with a healthcare provider for appropriate medication options. These medications often take several weeks to work
Light therapy: Using a light therapy box that mimics natural sunlight can help regulate melatonin and serotonin levels. Aim for at least 30 minutes of exposure each morning. Light boxes are not available on the NHS and there is mixed evidence of their effectiveness. Side effects of light therapy include headaches, irritability and blurred vision.
Other things to consider trying are:
Exercise: Regular physical activity can boost serotonin levels and improve sleep. Try to incorporate at least 30 minutes of exercise into your daily routine.
Mindfulness Meditation: Practicing mindfulness can reduce stress and improve mood. Spend a few minutes each day focusing on your breath and being present in the moment.
Acupuncture: This traditional Chinese practice involves inserting thin needles into specific points on the body to balance energy flow. Acupuncture has been shown to reduce symptoms of depression and anxiety and can be effective in insomnia.
Yoga and Tai Chi: These mind-body practices combine physical movement, meditation, and breathing exercises to enhance well-being. Regular practice can improve mood, reduce stress, and increase energy levels.
Dietary Adjustments: A balanced diet is essential to support mental health. Incorporate nutrient-rich foods, such as fruits, vegetables, whole grains, and lean proteins, into your diet and keep alcohol to a minimum.
Try this:
In addition to the strategies mentioned above, here are some practical tips to help manage SAD:
Maximise Natural Light: Spend time outdoors during daylight hours, even on cloudy days. Arrange your home and workspace to take all opportunities for natural light exposure.
Maintain a Regular Schedule: Stick to consistent sleep and wake times to regulate your circadian rhythm.
Vitamin D Supplement: As per the department of health, take a daily vitamin D supplement of at least 800IU for adults.
Stay Connected: Social support is crucial for mental health. Stay connected with friends and family through regular social activities, even if they are virtual.
Set Realistic Goals: Break tasks into manageable steps and set achievable goals to maintain a sense of accomplishment and purpose.
Reframe: When the nights draw in, focus on the benefits that this affords us. The opportunity to snuggle up with a loved one or a good book without feeling guilty about not being out and about. The opportunity to plan and set clear intensions for the future. Down time to catch up on those little projects that always seem to take a back seat.
Seasonal Affective Disorder is a serious condition that can significantly impact on our quality of life. However, with the right tools and strategies, it is possible to manage and alleviate its symptoms. We can improve our mental health and navigate the challenges of the winter months with resilience. Embrace the journey towards well-being, and know that support is available to help you through every season.
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