Seasonal Affective Disorder

Suffering from SAD? Here’s What Can Help

Do you experience low mood and a lack of energy when the
seasons change? It’s normal to feel lacking in energy when the days are shorter
and the nights are longer. But if you feel sad or unable to function properly
most days, you may be experiencing Seasonal Affective Disorder, also known as
SAD. SAD is a type of depression that affects people in the colder and darker
months, and it’s more common than you might think. If you are experiencing SAD,
read 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 UK
experience SAD. While 1 in 20 people have a SAD diagnosis, others may have it
without realising, and put their symptoms down to something else. SAD was not
previously recognised as a disorder by the medical community, until a growing
number of research studies showed huge spikes in depression rates in the autumn
and winter.

What causes it?

Experts don’t completely understand what causes SAD, but one
theory is that a lack of sunlight in the winter months disrupts your body clock
and impacts on the production of key hormones affecting mood and sleep such as
serotonin and melatonin.

Your body uses sunlight as a cue for things like when to
wake up, so a lack of light in the morning can interfere with your body’s
natural rhythm. A lack of sunlight can also cause a drop in serotonin, the
hormone that regulates your mood and an increase in melatonin, the hormone that
makes you feel sleepy. So if you feel low and struggle to get out of bed in the
winter months, this could explain why.

According to the NHS, SAD may also run in families, though
more 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 a
significant 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 sleep
during the day

Sleeping more and struggling to get out of bed in the
morning

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 lamp
which mimics natural light.

·        
Talking
therapies such as counselling or CBT can help people who are experiencing SAD
learn new ways of thinking and behaving and some healthy coping mechanisms.

·        
Antidepressant medications like SSRIs can help
increase serotonin levels in the brain

·        
Low vitamin D levels can
intensify symptoms of SAD, but consuming more vitamin D-rich
foods or taking vitamin D supplements may help alleviate symptoms and improve
mood during the winter months

·        
Making changes to your lifestyle-if you see your
GP about SAD, they are likely to recommend that you do things like keeping
active, finding ways to manage stress, and getting as much natural light as
possible, especially in the morning.

 

Self-help for SAD

Don’t isolate yourself

When it’s cold and damp, and you’re feeling low, the last
thing you probably want to do is be sociable. But isolation is linked to low
mood, so even if it takes a bit of effort, make plans to see friends and
family.

Stay active

Exercise is a well-known mood and energy booster. If it’s
too wet or icy to get out for a walk, head to the gym or do some exercise at
home. YouTube has plenty of free workouts whether you want to try yoga,
Pilates, or dancing.

Get some sunlight

If you go to work in the dark and go home in the dark, it
can make it tricky to see any natural light. Try and get away from your desk
and go for a walk at lunchtime to boost your serotonin and vitamin D levels.