As the days grow shorter and the temperatures drop, many individuals find themselves grappling with a change in mood and energy levels. For some, this annual occurrence is more than just a case of the winter blues – it’s Seasonal Affective Disorder (SAD). In this article, we’ll delve into the intricacies of SAD, exploring its impact on mental health and offering practical strategies to navigate the winter months with resilience and wellbeing.
Seasonal Affective Disorder is a subtype of major depressive disorder characterised by the onset of depressive symptoms during specific seasons, most commonly in the autumn and winter. The lack of sunlight during these months is believed to play a crucial role in triggering the condition, affecting the body’s internal clock (circadian rhythm) and disrupting neurotransmitters such as serotonin and melatonin.
The exact number of people in the UK with Seasonal Affective Disorder (SAD) can be challenging to determine precisely. One in twenty people in the UK are diagnosed with the condition however, many cases of SAD may go undiagnosed or unreported. Nonetheless, awareness of SAD and its impact continues to grow, leading to increased recognition and support for those affected by this condition.
Low Energy Levels: Individuals with SAD often experience fatigue and a general lack of energy, making it challenging to engage in daily activities.
Changes in Sleep Patterns: Disturbed sleep, oversleeping, or difficulty waking up in the morning are common symptoms associated with SAD.
Mood Changes: Feelings of sadness, hopelessness, and irritability are hallmark signs of SAD. Individuals may withdraw from social activities and struggle with concentration.
Cravings for Carbohydrates: SAD is known to trigger cravings for comfort foods, particularly those high in carbohydrates, contributing to changes in weight and overall nutrition.
Find out more about how to recognise the symptoms of depression.
Living with SAD can be difficult, but there are lots of things you can do to help yourself cope. Self-care is a fundamental practice that nurtures both our physical and mental wellbeing, emphasising the importance of prioritising yourself in the midst of life’s demands. In the hustle and bustle of daily life, taking intentional time for self-care is not a luxury but a necessity especially if you are struggling with Seasonal Affective Disorder.
Engaging in self-care not only rejuvenates our energy but also enhances resilience, reduces stress, and fosters a positive mindset. It acts as a powerful antidote to the challenges and pressures we face, allowing us to show up more fully in our relationships and responsibilities. Ultimately, self-care is an investment in our overall wellbeing, empowering us to lead more fulfilling and purposeful lives. Here are some of the ways you can incorporate self-care to help combat the symptoms of SAD:
Light Therapy: If natural sunlight is scarce, exposure to bright artificial light, particularly in the morning, has been shown to alleviate SAD symptoms. Light therapy boxes, mimicking natural sunlight, can be an effective intervention.
Regular Exercise: Physical activity is a natural mood booster. Engage in activities you enjoy, whether it’s a brisk walk, yoga, or dancing. Exercise releases endorphins, promoting a sense of well-being. Ensure you’re getting adequate sleep and avoid unhealthy coping mechanisms. Read more about how exercise helps improve your mental health.
Mindfulness: Journalling and incorporating mindfulness and meditation practices into your daily routine can help manage stress and improve overall mental health. Apps and guided sessions make it easy to get started.
Social Connection: Despite the inclination to isolate, maintaining social connections is crucial. Plan activities with friends and family to combat feelings of loneliness. If you need additional support, you could contact a helpline such as Samaritans, SANEline or CALM.
Healthy Eating Habits: While the temptation to indulge in comfort foods may be strong, focus on maintaining a balanced diet rich in fruits, vegetables, and lean proteins. Proper nutrition contributes to both physical and mental well-being. Read more about the role of nutrition in mental health in our blog “Food for Thought”.
Professional Support: If symptoms worsen, seeking help from a mental health professional is vital. Therapies such as CBT may be recommended. You could try an online peer support community like Mind’s Side by Side or SANE’s support forum.
This video from NHS 24 outlines some of the symptoms of SAD and National Coordinator for Breathing Space, Tony McLaren outlines some more self-care tips to help you beat the winter blues.
Seasonal Affective Disorder may cast a shadow over the colder months, but with understanding and proactive strategies, it is possible to navigate this challenging period with resilience. By incorporating light therapy, maintaining a healthy lifestyle, and fostering social connections, individuals can empower themselves to embrace the winter blues and emerge stronger on the other side. Remember, seeking support is a sign of strength, and a brighter, sunnier outlook is just around the corner.
For more in-depth advice to manage symptoms of SAD and improve your mental health visit Mind.
How to recognise symptoms of depression
Food for thought | The role of nutrition in mental health
How exercise helps improve your mental health
Photo by Fabrice Villard on Unsplash
