Whilst December is most commonly known for festivities, parties, and cheer, it is also cold, wet, and it goes dark very early! During this time of year, you may find yourself affected by Seasonal Affective Disorder (also known as SAD).
When others are swept up in festive cheer, everyone around you seems happy, and there is already pressure around the holiday season to have fun and be jolly, being affected by Seasonal Affective Disorder can leave you feeling very low.
According to the Royal College of Psychiatrists in research conducted in 2015, around 3 in 100 people in the UK are affected by “significant winter depressions”.
In this article, we look at the signs and symptoms of Seasonal Affective Disorder, and some of the treatment and support options that are available.
You may have heard Seasonal Affective Disorder be colloquially referred to as “the winter blues”, or “winter depression”.
This is because Seasonal Affective Disorder is a type of depression. SAD follows a seasonal pattern, and symptoms tend to be worse in the winter months and improve during the summer months.
In this video, Tony McLaren, National Coordinator for Breathing Space, discusses what Seasonal Affective Disorder is, how it can affect us, and offers some tips that may help maintain a routine and lift your mood during this time of year:
SAD can affect anyone, any age, from any background, those with pre-existing conditions, and those without.
So, how do you know if you or a loved one are experiencing Seasonal Affective Disorder?
The NHS outline the most common symptoms that could indicate you or a loved one are struggling with Seasonal Affective Disorder as:
The main difference between Seasonal Affective Disorder and depression is that symptoms of SAD will improve or even go away completely during the spring and summer months.
If you or a loved one are experiencing any of the symptoms listed above, you could visit your GP for help and advice.
It can sometimes take a couple of years before a diagnosis of Seasonal Affective Disorder is confirmed. This is because it can be difficult to identify as the symptoms are very similar to other types of depression.
Keeping a track of your symptoms over a longer period of time can help to identify any patterns, such as seasonal changes, which can then rule out other types of depression.
If your symptoms occur at a similar time each year for at least 2 years, and are not year-round, for example you have times where you feel really low, followed by long periods of time without a depressed mood, you may be experiencing SAD.
However, you do not need a confirmed diagnosis to access treatment and support to help you manage your symptoms.
There are things that you can do that may help to reduce your symptoms.
It can be difficult when we go to work in the dark and come home in the dark, but, if possible, you should try to get outside during daylight hours. Exposure to natural sunlight can help to lift your mood. Schedule a walk at lunchtime during working days, and try to get outside at the weekend and on non-working days, even if it is just for a short walk.
If possible, try to sit near the windows when indoors, and make your indoor environments as light as possible during the day.
Ensuring you eat a balanced diet, drink plenty of water, and do regular exercise can also help to boost your mood in general.
If self-help techniques do not improve your symptoms, or your symptoms are quite severe and they are impacting your daily life, there are different treatment options available to treat Seasonal Affective Disorder.
Talking therapies such as Cognitive Behavioural Therapy or counselling may be recommended for the treatment of SAD. These therapies involve talking through your thoughts, feelings, and past experiences, and working to change your thought patterns.
Light therapy may also be recommended – this therapy is designed to replicate the sunlight that we are missing during the winter months, which can help to relieve symptoms of SAD.
Light therapy involves sitting by a special lamp that emits very bright, intense light. Generally, it is recommended to sit by the lamp every morning, from 30 minutes up to an hour.
Read more about light therapy here.
When symptoms of Seasonal Affective Disorder are very severe and impact on day-to-day activities, antidepressants may also be prescribed. Selective serotonin reuptake inhibitors (SSRIs) are the most common type of antidepressant used to treat the disorder in the UK.
Seasonal Affective Disorder can cause feelings of sadness and hopelessness, but it is important to remember that there is help and support, and there are lots of treatment options that can help.
If you are feeling low at this time of year, don’t be afraid to reach out. Speak to family and friends about how you are feeling, and contact your GP if you are particularly worried about your symptoms.
There are also a number of organisations that you can reach out to for support over the winter months and the festive period:
Photo by Dominik Dombrowski on Unsplash.
