Dr Sona Kaur
Seasonal affective disorder (SAD) is a type of depression that occurs in a seasonal pattern. It tends to occur more in the winter as the weather gets colder and the dark nights start drawing in. Although some people can experience SAD during the summer, and feel better during the winter.
Regardless of when SAD appears, symptoms can include low mood, irritability, losing interest in everyday activities, feelings of despair and worthlessness. It can leave someone feeling lethargic, lacking energy and you may find individuals with SAD sleep for longer than normal.
No one is immune from SAD and latest figures indicate that affects between 1-2% of the population. You will have also heard of winter blues, a milder form of SAD that impact between 10-20% of people. Some research has concluded that individuals may have a genetic predisposition to SAD, so if you have a family history of mood disorders or SAD, you may be at a higher risk.
The prevalence of SAD also varies in different parts of the world, which may be influenced by cultural and environmental factors. For example, people living at higher latitudes with less sunlight during the winter may be more susceptible. While SAD is often associated with winter, its effects can extend beyond the season with symptoms lingering, affecting one’s overall well-being and functioning even after winter ends. SAD can often co-occur with other mental health conditions, such as major depressive disorder or generalised anxiety disorder. It’s important for healthcare providers to consider these comorbidities in diagnosis and treatment.
The effects of SAD can have a significant and sometimes debilitating impact on everyday life. But there are some things you can do to help gain more control and make you feel better. Taking a holistic approach is key, look at the physical, psychological and social aspects of your wellbeing. Here are my top ten tips:
- Light Therapy
One key factor in SAD is the disruption of the body’s circadian rhythm due to reduced daylight in the winter. This can affect the production of melatonin and serotonin, contributing to SAD symptoms. Light therapy helps to regulate these rhythms. This is the most common therapy used for SAD: Invest in a light therapy box that mimics natural sunlight. Using it for 30 minutes each morning can help combat the lack of daylight during the fall and winter months.
- Stay Active
Regular physical activity is vital. Serotonin is a neurotransmitter associated with mood regulation and can be lower in individuals with SAD. This is why activities that increase serotonin production, like exercise and exposure to natural light, are beneficial. Outdoor activities like brisk walks or hikes in the crisp autumn air, or indoor options like yoga and dance classes are great ways to boost mood and energy.
- Mindfulness and Meditation
Mindfulness and meditation practices can help manage stress and improve overall mental well-being. These techniques can be particularly effective for reducing SAD symptoms.
- Diet and Nutrition
Try to follow a balanced diet that is rich in mood-boosting foods, such as those high in Omega-3 fatty acids, for example, fatty fish. Work to reduce sugar and processed food intake, as these can exacerbate SAD symptoms. Having reduced exposure to sunlight during the winter months can lead to Vitamin D deficiency, which has been linked to mood disorders. Those suffering with SAD should consider taking Vitamin D supplements.
- Social Connections
Despite feeling low and probably not feeling like you want to, remember the importance of maintaining social connections, even if it’s through virtual means. Schedule regular catch-ups with friends and family to combat feelings of isolation.
- Routine
Try to establish a daily routine, including consistent sleep patterns. This can help regulate your internal body clock and helps improve your mood.
- Set Realistic Goals
I always advise my clients to set achievable goals for the season. Break larger tasks into smaller, manageable steps to help combat feelings of overwhelm.
- Hobbies and Creativity
Try to explore hobbies and creative outlets that you normally enjoy. Engaging in activities you are passionate about can provide a sense of purpose and fulfilment and help release endorphins that will boost your mood.
- Embrace Hygge
Embrace the concept of “hygge”, a term from Danish culture, which emphasises cosiness and contentment. Create a warm and inviting environment with candles, soft blankets, and comforting rituals.
- Professional help
Do not be embarrassed or ashamed to seek professional help if symptoms become severe and feel overwhelming. Therapists, counsellors, or psychiatrists can provide effective treatments like cognitive-behavioral therapy (CBT) or medication.
SAD is a multifaceted condition influenced by biological, genetic, environmental, and cultural factors. Understanding these aspects can help individuals and healthcare professionals develop tailored strategies for managing and alleviating SAD symptoms.
There is no one fix for SAD and it impacts everyone in different ways. Sometimes it strikes without warning and leaves you feeling low and dejected. The important thing is to experiment with different strategies, think about activities that normally make you happy and try those, or an adaptation on them.
Remember, what works for one person, may not work for another. Take your time, be patient with yourself and always seek professional guidance if needed.
