Seasonal Affective Disorder
The colder months bring shorter days, longer nights, and a distinct chill in the air. For many, this is a time to revel in cosy jumpers, festive gatherings, and the beauty of frost-covered mornings. However, for others, the changing seasons come with a heavy emotional toll. If you’ve noticed a persistent dip in your mood during autumn and winter, you might be experiencing Seasonal Affective Disorder (SAD).
SAD is a recognised form of depression that follows a seasonal pattern, most commonly appearing during the darker months. Though often dismissed as “winter blues,” SAD is a serious condition that can significantly impact daily life, from relationships to productivity. In our latest podcast, Feeling Down This Winter? Seasonal Affective Disorder (SAD), we discuss what it is, why it happens, and how to manage it effectively.
What Is Seasonal Affective Disorder (SAD)?
Seasonal Affective Disorder is a type of depression triggered by the change in seasons, most often occurring in autumn and winter. Unlike general depression, its symptoms are cyclical, worsening during certain months and easing with the arrival of spring.
The condition primarily affects those living in regions with long, dark winters, with up to 3% of people in the UK experiencing SAD. Women are more likely to be affected than men, and younger adults are also at higher risk.
What Causes SAD?
While the precise causes remain unclear, scientists believe SAD is linked to reduced exposure to sunlight during the winter months. Several factors are thought to contribute:
- Disrupted Body Clock (Circadian Rhythm)
Fewer daylight hours can upset the body’s internal clock, leading to changes in sleep, energy, and mood. - Low Serotonin Levels
Sunlight helps regulate serotonin, the “feel-good” chemical in the brain. A lack of sunlight can lead to reduced serotonin activity, contributing to depression. - Increased Melatonin Production
In the darker months, the brain produces more melatonin, the hormone that regulates sleep. Excess melatonin can lead to lethargy and fatigue. - Genetic Factors
A family history of depression or SAD may increase your risk of developing the condition.
Symptoms of SAD
The symptoms of Seasonal Affective Disorder can vary but often resemble those of major depression:
- Persistent low mood or feelings of hopelessness.
- Fatigue, even with adequate sleep.
- Loss of interest in activities once enjoyed.
- Overeating or craving carbohydrates, leading to weight gain.
- Difficulty concentrating or making decisions.
- Increased desire to sleep and difficulty waking up.
- Social withdrawal or feelings of isolation.
How to Manage SAD
If you think you might have SAD, it’s important to seek help. A GP can diagnose the condition and recommend effective treatments. While SAD can feel overwhelming, there are ways to manage its symptoms and improve your well-being.
1. Light Therapy
Using a lightbox to simulate natural sunlight for 20-30 minutes daily can help regulate mood and sleep patterns.
2. Cognitive Behavioural Therapy (CBT)
CBT focuses on identifying and changing negative thought patterns, offering tools to manage SAD symptoms.
3. Medication
Antidepressants such as SSRIs can help boost serotonin levels for those with severe symptoms.
4. Get Outside
Even during overcast days, spending time outdoors can improve mood and energy levels.
5. Exercise Regularly
Physical activity releases endorphins, which naturally enhance mood and reduce stress.
6. Maintain a Routine
Establishing regular sleep, meal, and activity schedules can help stabilise your body’s internal clock.
7. Healthy Diet
Eating a balanced diet with plenty of fruits, vegetables, and whole grains can help stabilise your energy levels.
Key Takeaways from Our Podcast
In Feeling Down This Winter? Seasonal Affective Disorder (SAD), we discuss:
- The science behind SAD and why it affects some people more than others.
- Practical strategies for incorporating light therapy, exercise, and other treatments into your routine.
- Tips for supporting loved ones who may be experiencing SAD.
Listen to the full episode for deeper insights and actionable advice on managing SAD this winter.
Conclusion
Seasonal Affective Disorder is a stark reminder of the link between our mental health and our environment. As the days grow darker, it’s essential to prioritise emotional well-being and seek help when needed. Remember, brighter days—both literally and figuratively—are ahead.