What is Seasonal Affective Disorder?
Seasonal Affective Disorder (SAD), is a type of depression that usually occurs during the winter months (sometimes called ‘winter depression’). SAD can also occur in some individuals during the summer months, although this is less common. It is diagnosed more frequently in women than in men and tends to affect younger adults rather than older individuals.
Symptoms can include;
- Persistent low mood most days
- Irritability
- Feeling guilty and worthless
- Lack of energy and feeling sleepy during the day
- Sleeping for longer than normal, yet finding it hard to get up in the morning
- Craving carbohydrates and gaining weight
- Loss of interest in activities you once enjoyed
- Finding it hard to concentrate
- Not wanting to see people
What causes SAD
Although the exact cause of Seasonal Affective Disorder is not fully understood, it is often linked to reduced exposure to sunlight during shorter autumn and winter days. Consequently, SAD is more common among people who live in countries where there are greater changes in the weather and daylight hours across the seasons. Those who live to the far north or south of the equator can also be affected as these countries have decreased sunlight during the winter and longer days during the summer.
Lack of sunlight may affect a part of the brain called the hypothalamus, (which controls mood, appetite and sleep) from working properly. This can result in;
- Higher than normal levels of melatonin (the hormone that makes us feel sleepy) as your brain produces melatonin when it’s dark to get your body ready for sleep. This is also what happens to animals when they hibernate.
- Lower than normal levels of serotonin (the hormone that affects mood, appetite, and sleep)
Lack of sunlight can also affect our body’s internal clock. Sunlight plays a crucial role in timing various important functions in your body, such as waking up, sleeping, regulating appetite, and influencing your mood. Therefore lower light levels may disrupt your body clock, interfere with sleep routines, and may slow the body clock down leading to tiredness and depression. Furthermore, some individuals may feel particularly uncomfortable in hotter or colder temperatures, which could contribute to the development of depression or worsen depression seasonally. Finally, SAD is more likely to occur in those with pre-existing depression or bipolar disorder, which may worsen during the winter months.
Overcoming Seasonal Affective Disorder?
Here are some tips to help ease and overcome the symptoms of Seasonal Affective Disorder (SAD):
Light Therapy: Light therapy, also known as phototherapy, involves exposure to bright artificial light that mimics natural sunlight. This therapy can be highly effective in reducing SAD symptoms. Consider using a lightbox or light therapy lamp for about 30 minutes each morning.
Outdoor Activities: Whenever possible, spend time outdoors during daylight hours. Even on cloudy days, outdoor light can be significantly brighter than indoor lighting, helping to regulate your body’s internal clock and mood.
Regular Exercise: Engaging in regular physical activity has been shown to improve mood and alleviate symptoms of depression, including SAD. Aim for at least 30 minutes of exercise most days of the week.
Maintain a Healthy Diet: While the craving for carbohydrates is common during SAD, try to balance your diet with nutritious foods. Include plenty of fruits, vegetables, lean proteins, and whole grains to support your overall well-being.
Mindfulness and Relaxation: Practices like mindfulness meditation and deep breathing exercises can help reduce stress and anxiety associated with SAD. These techniques promote relaxation and a sense of calm.
Social Connections: Even if you don’t feel like it, make an effort to maintain social connections. Spend time with friends and loved ones, and engage in activities that you once enjoyed. Social support is crucial for emotional well-being.
Maintain a Routine: Stick to a consistent daily routine. This can help regulate your body’s internal clock and improve sleep patterns, which are often disrupted in SAD.
Plan for Winter Months: Anticipate the onset of SAD symptoms as winter approaches and prepare accordingly. Having a plan in place, such as using light therapy or scheduling regular activities, can be beneficial.
Stay Positive: Keep a positive outlook and remind yourself that SAD is a treatable condition. With the right strategies and support, you can manage and overcome its symptoms.
- Reach Out For Support: Living with SAD can be extremely challenging, however, you are not alone. Here at Trauma Research UK, our belief is, ‘it’s not what’s wrong with you, it’s what happened to you’. With this philosophy, we believe that everyone can successfully overcome their mental health issues if given the right help and support. Read more…
