A change in the season, nature’s colour changing, leaves falling from the trees, darker mornings and nights. Shorter days. Colder temperatures. Very visual changes to the world around us.
Seasonal Affective Disorder (SAD)
We hear quite a lot about SAD, but what is it and why does it happen?
SAD is also sometimes known as Winter Depression due to it’s seasonal nature, however, it is worth noting that occasionally people experience these feelings in the summer months.
Why are some people affected by SAD?
The exact cause of SAD isn't fully understood. Research findings suggest that those who experience depression, are more likely to develop SAD. It's also possible that some people are more vulnerable to SAD as a result of their genes, as some cases appear to run in families (www.nhs.uk). It's often linked to reduced exposure to sunlight during the shorter autumn and winter days. Some people seem to need a lot more light than others, meaning that they are more likely to experience SAD in the winter months.
The main theory is that a lack of sunlight might stop a part of the brain called the hypothalamus working properly, which may affect the:
Production of melatonin – melatonin is a hormone that makes you feel sleepy (which is what happens to animals when they hibernate). Someone who experiences SAD may produce melatonin in higher than normal levels.
Production of serotonin – serotonin is a hormone that affects your mood, appetite and sleep; a lack of sunlight may lead to lower serotonin levels, which is linked to feelings of depression
Body's internal clock (circadian rhythm) – your body uses sunlight to time various important functions, such as when you wake up, so lower light levels during the winter may disrupt your body clock, so your body doesn't work in the same way, potentially affecting your internal sleep regulation. This disruption can trigger feelings of tiredness, exhaustion and irritability.
How can I expect to feel?
· Feeling of the days closing in.
· Low in mood.
· Lack of motivation.
· Reduced sex drive.
· A feeling of “needing” to sleep, difficulty in getting up and going.
· Lack of concentration, hard to focus on the task in hand.
· Irritable and snappy.
· Increased appetite, especially carbohydrates, causing weight gain.
How can I help myself?
There are a number of simple things you can try that may help improve your symptoms, including:
· Try to get as much natural sunlight as possible – even a brief lunchtime walk can be beneficial
· Make your work and home environments as light and airy as possible
· Sit near windows when you're indoors.
· Take plenty of regular exercise particularly outdoors and in daylight.
· Eat a healthy balanced diet.
· If possible, avoid stressful environments and take steps to manage stressful situations.
There has been much discussion regarding the use of Light Boxes, current research isn’t conclusive regarding their effectiveness in treating symptoms of SAD. However, some users report that whilst Light Boxes, do not “cure” depression, their experience is that SAD symptoms are alleviated. Make sure that you choose a light box that is medically approved for the treatment of SAD and produced by a fully certified manufacturer. If you feel that you would like to try one, check before you buy (Light Boxes are not available on the NHS):
· Whether the product is suitable for treating SAD
· The light intensity you should be using
· The recommended length of time you need to use the light
It can also be helpful to talk to your family and friends about SAD, so they understand how your mood changes during the winter. This can help them to support you more effectively. Talking to someone outside your family and friendship group may feel more comfortable, a counsellor will be able to support you to unravel your thoughts and emotions, to find a way forward.
Also remember that your GP is available to help and may explore medication with you, to increase your serotonin levels.