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As the seasons shift, I often find myself in conversations about the shortening of the days, how dark it is at night and in the mornings, and crucially how this changes the way we feel. For some, winter is a welcome season of downtime and hibernation and for others the notion that “winter is coming” brings nothing but a sense of foreboding as they anticipate the impact this has on their wellbeing.
Seasonal Affective Disorder is a condition that affects many individuals during particular seasons but is most commonly experienced during the autumn and winter months when daylight becomes scarce. Here, my aim is to offer insight into what Seasonal Affective Disorder is, why it affects us, and practical tips on how to cope with its symptoms.
What is Seasonal Affective Disorder (SAD)?
Seasonal Affective Disorder, aptly abbreviated as SAD, is a type of depression that occurs seasonally, typically during the autumn and winter months. It's believed to be linked to changes in natural daylight and our biological clock, or circadian rhythm. People with SAD often experience symptoms similar to those of other types of depression, including:
Persistent sadness and low mood.
Lack of interest or pleasure in activities that used to be enjoyable.
Increased irritability and mood swings.
Changes in sleep patterns, such as oversleeping and feeling excessively tired during the day.
Weight gain and increased appetite, often craving carbohydrates.
Difficulty concentrating and making decisions.
Feelings of hopelessness and worthlessness.
Social withdrawal and decreased interest in social interactions.
Why Does SAD Affect Us?
The exact cause of SAD is not fully understood, but there are several factors believed to contribute to its onset:
Biological Clock Disruption: Reduced sunlight in the autumn and winter can disrupt our circadian rhythm, leading to imbalances in hormone production, particularly melatonin and serotonin. Melatonin, a hormone that regulates sleep and wake cycles, is produced in higher quantities in the dark. Serotonin, a neurotransmitter associated with mood, decreases when we are exposed to less light.
Reduced Exposure to Natural Light: As well as the effects to our hormones and biological clock as a result in changes in light levels, sunlight also triggers the release of vitamin D in our skin. Vitamin D plays a role in mood regulation, therefore lower levels of light and thus lower levels of vitamin D may have an impact on how we are feeling.
Genetic and Family History: There may be a genetic predisposition to SAD. If you have a family history of mood disorders, you may have a higher predisposition to the symptoms of SAD.
Seasonal Changes in Lifestyle: The colder, darker months can disrupt our regular routines and limit outdoor activities, leading to less social interaction, less physical activity, and poorer diet choices. These changes can exacerbate SAD symptoms.
Coping with the Symptoms of SAD
Dealing with SAD can be challenging, but there are various strategies and coping mechanisms that can help you manage the symptoms. As a therapist, I encourage clients to explore these approaches:
Get Outdoors: Take advantage of the available natural light by spending time outdoors during the daylight hours. Even on cloudy days, outdoor light can give us a much-needed boost. Plan short walks or outdoor activities to maintain a connection with nature.
Light Therapy (Phototherapy): Light therapy is a common treatment for SAD. It involves using a lightbox that emits bright, artificial light to mimic natural sunlight. Exposure to this light for a set period each day can help regulate your circadian rhythm and boost serotonin levels, alleviating symptoms. It's important to use a lightbox under the guidance of a healthcare professional.
Maintain a Regular Schedule: Try to keep a consistent daily routine. This includes setting a regular sleep schedule and maintaining a balanced diet. Consistency can help stabilise your mood and energy levels.
Stay Active: Regular physical activity, even in the winter months, can help alleviate SAD symptoms. Exercise releases endorphins, which can improve your mood. If getting outside in nature isn’t an option, consider indoor activities like yoga, swimming, or joining a gym to stay active.
Connect with Others: Social isolation can worsen SAD symptoms. Make an effort to maintain social connections. Reach out to friends and family, join support groups, or engage in activities that involve interaction with others.
Mindfulness and Relaxation Techniques: Incorporate mindfulness and relaxation techniques into your daily routine. Meditation, deep breathing exercises, and progressive muscle relaxation can help reduce stress and anxiety.
Vitamin D Supplements: Some studies suggest that vitamin D supplementation may be helpful, especially if you have a deficiency. Consult with a healthcare professional before starting any supplement.
Medication: In some cases, antidepressant medication may be prescribed to manage severe SAD symptoms. Consult your GP to determine if this is the right approach for you.
Seek Professional Help: If you're struggling to cope with SAD on your own, don't hesitate to reach out to your GP or a therapist. They can provide guidance, support, and personalised strategies to manage your symptoms.
Even those who would not identify themselves as having Seasonal Affective Disorder may notice a shift in their mental and physical wellbeing in the autumn and winter. As a therapist, I would encourage anyone to take a proactive approach to managing “the winter blues” by incorporating a combination of strategies like getting outdoors, maintaining a regular schedule, staying active, connecting with others, and seeking professional help when needed. Remember, you don't have to face SAD, or symptoms of seasonal low mood alone; there are resources and support available to help you through the difficult winter months. And remember, “this too shall pass”, but with the right approach and some support, you can better manage your symptoms and improve your winter well-being.
