As the weather turns colder and the days grow shorter, many people find themselves experiencing a natural change in mood and energy levels. For some, this shift in seasons can bring about a specific type of depression known as Seasonal Affective Disorder (SAD). ‘SAD’ is a form of depression that typically occurs during the autumn and winter months but subsides in the spring and summer. In this article we will explore this condition and learn coping strategies can help individuals navigate its impact on their mental health.
Seasonal Affective Disorder (SAD) is a type of mood disorder characterised by depressive symptoms that occur seasonally, most commonly in autumn and winter. While the exact cause of ‘SAD’ isn’t fully understood, some influences, including reduced sunlight exposure, disrupted circadian rhythms, family history of mental illness and altered levels of certain hormones, are believed to contribute to its onset. But of course many of us find our mood somewhat impacted by the seasons, so at what point does it fall into Seasonal Affective Disorder (SAD)? This is largely confirmed by identifying if there is a pattern of serious and persistent seasonal mood changes over a period of a few years; this can be discussed with your GP.
The symptoms of ‘SAD’ are similar to other forms of depression and may include:
- Persistent feelings of sadness or hopelessness
- Low energy levels and fatigue
- Difficulty concentrating
- Changes in appetite and habits
- Increased need for sleep
- Feeling irritable and/or anxious
- Loss of interest in activities you once enjoyed
- Social withdrawal
Coping Strategies for Seasonal Affective Disorder
- Light therapy involves exposure to a bright light box that mimics natural sunlight early in the morning. This treatment is thought to help alleviate symptoms of ‘SAD’ by regulating serotonin and melatonin levels in the brain.
- Maximizing exposure to natural light by spending time outdoors, especially during daylight hours, can be beneficial, even on cloudy days.
- Engaging in regular physical activity can boost mood and stimulates the production of endorphins, the body’s natural feel-good chemicals.
- Eating a balanced diet, getting adequate sleep, and managing stress are crucial in managing symptoms of ‘SAD’. Certain vitamins such as vitamin D are known to be useful too.
- Staying connected socially is important, it alleviates loneliness and boosts mood, even if you can only manage short outings.
- Booking a short holiday somewhere warmer or sunnier, if financially/logistically possible, can be something to look forward to during the colder months.
- Talking to a professional, like your GP and Counsellor or Psychotherapist to explore your feelings and options if you’re feeling intense emotions or overwhelmed.
Seasonal Affective Disorder (SAD) is a challenging condition that can significantly impact an individual’s quality of life during specific seasons. It can feel overwhelming and isolating as the season’s grow colder and darker. Knowing that you are not alone, and these feelings are real, but they will also pass. Reach out for help if you are feeling overwhelmed.
This article was written by Lauren Hall, pre-accredited and fully qualified Psychotherapist at The DMC Clinic. If you would like to discuss how any of the topics mentioned above are impacting your mental health, please contact The DMC Clinic to arrange an appointment.