Suffering from SAD? Here’s What Can Help
Do you experience low mood and a lack of energy when thenseasons change? It’s normal to feel lacking in energy when the days are shorternand the nights are longer. But if you feel sad or unable to function properlynmost days, you may be experiencing Seasonal Affective Disorder, also known asnSAD. SAD is a type of depression that affects people in the colder and darkernmonths, and it’s more common than you might think. If you are experiencing SAD,nread on to find out what you can do to feel better.
How common is SAD?
The NHS estimates that around two million people in the UKnexperience SAD. While 1 in 20 people have a SAD diagnosis, others may have itnwithout realising, and put their symptoms down to something else. SAD was notnpreviously recognised as a disorder by the medical community, until a growingnnumber of research studies showed huge spikes in depression rates in the autumnnand winter.
What causes it?
Experts don’t completely understand what causes SAD, but onentheory is that a lack of sunlight in the winter months disrupts your body clocknand impacts on the production of key hormones affecting mood and sleep such asnserotonin and melatonin.
Your body uses sunlight as a cue for things like when tonwake up, so a lack of light in the morning can interfere with your body’snnatural rhythm. A lack of sunlight can also cause a drop in serotonin, thenhormone that regulates your mood and an increase in melatonin, the hormone thatnmakes you feel sleepy. So if you feel low and struggle to get out of bed in thenwinter months, this could explain why.
According to the NHS, SAD may also run in families, thoughnmore research is needed on this.
Am I just feeling low or do I have SAD?
If you are experiencing these symptoms and they are having ansignificant impact on your day-to-day life, you could be experiencing SAD:
A low mood that doesn’t improve
An inability to enjoy the things you normally do
Feeling irritable
Feeling hopeless
Having no energy and feeling like you could go to sleepnduring the day
Sleeping more and struggling to get out of bed in thenmorning
Craving carbohydrates and stodgy food and putting on weight
Problems with focus/concentration
What are the treatments for SAD?
· Light therapy-using a light box, a bright lampnwhich mimics natural light.
· Talkingntherapies such as counselling or CBT can help people who are experiencing SADnlearn new ways of thinking and behaving and some healthy coping mechanisms.
· Antidepressant medications like SSRIs can helpnincrease serotonin levels in the brain
· Low vitamin D levels cannintensify symptoms of SAD, but consuming more vitamin D-richnfoods or taking vitamin D supplements may help alleviate symptoms and improvenmood during the winter months
· Making changes to your lifestyle-if you see yournGP about SAD, they are likely to recommend that you do things like keepingnactive, finding ways to manage stress, and getting as much natural light asnpossible, especially in the morning.
Self-help for SAD
Don’t isolate yourself
When it’s cold and damp, and you’re feeling low, the lastnthing you probably want to do is be sociable. But isolation is linked to lownmood, so even if it takes a bit of effort, make plans to see friends andnfamily.
Stay active
Exercise is a well-known mood and energy booster. If it’sntoo wet or icy to get out for a walk, head to the gym or do some exercise atnhome. YouTube has plenty of free workouts whether you want to try yoga,nPilates, or dancing.
Get some sunlight
If you go to work in the dark and go home in the dark, itncan make it tricky to see any natural light. Try and get away from your desknand go for a walk at lunchtime to boost your serotonin and vitamin D levels.