Seasonal affective disorder
In the UK, as the nights draw in quicker and the weather gets colder, both feel as though they can affect your mood and energy levels. You may have heard some refer to this as the ‘winter blues.’
Seasonal affective disorder (SAD) is a season-based form of depression, for most, it begins in the autumn and continues throughout the winter. Although, some may experience the opposite in the spring and summer months.
Similar to major depressive disorder, common symptoms include a persistent low mood, irritability, a loss of pleasure or interest in normal activities, feeling lethargic and sleepy during the day and sleeping for longer than normal.
Whilst there isn’t a fully understood exact cause of SAD, the depression is linked to reduced exposure to sunlight as the hours we see throughout the day are reduced in the winter months.
This reduced exposure can have multiple effects on the body and the brain. It can disrupt the body’s internal circadian rhythm. The body uses sunlight to time various important functions, such as when it’s time to wake up and sleep, so lower light levels may disrupt your body clock. It can impact the production of serotonin, a hormone that affects your mood, appetite and sleep. Lower serotonin levels are linked to feelings of depression.
Here are a few actionable steps to reduce the negative impacts of SAD:
Use a light box or dawn simulation light like a sunrise alarm light to mimic sunlight exposure as they gradually brighten over time to mimic the sunrise. Light therapy is used to improve your mood and increase energy levels as it simulates exposure to sunlight.
Ensure you exercise regularly to balance your serotonin levels and help with stress management, especially outdoors and in daylight. Eat a healthy, balanced diet, and try to avoid stressful situations.
Schedule time with friends and family to be social giving your serotonin levels a natural boost.
Add vitamin D to your diet via foods such as oily fish, red meats, egg yolks and foods fortified with vitamin D. You may also consider supplementing vitamin D throughout the winter months.
Avoid drinking alcohol as this can make depressive symptoms of SAD worsen.
The effects of this disorder can be debilitating, leaving people feeling lonely, hopeless and trapped however, it is important to remember that you are never alone. Roughly 4-6% of people experience the disorder, and another 10-20% are estimated to experience it in a milder form.
Share your SAD experiences below in the comments to connect with others within the community.
For help, support and resources regarding mental health illness please follow the links below: