What is Seasonal Affective Disorder (SAD)?
The change of seasons and lack of daylight affects us all and we naturally feel brighter and more energetic when the sun is out. It’s not unusual to feel the “Winter Blues” as Winter approaches and daylight hours are shorter. However, for some people the changing seasons have a much greater effect on mood and energy levels, which may lead to feelings of depression.
This is known as Seasonal Affective Disorder (SAD) and is a type of depression that affects people at a time of the year, usually as daylight hours become shorter. The symptoms often begin in the autumn and are typically most severe during December, January, and February. SAD often improves and disappears in the Spring and Summer, although it may return each autumn and winter in a repetitive pattern.
Symptoms of SAD
Symptoms of SAD can include…
- Lack of energy and increased feelings of tiredness
- Difficulties in getting to sleep and/or getting up in the morning.
- Problems with concentration
- Feelings of depression.
- People experiencing SAD are more prone to illness and infection.
- Loss of interest in social activities.
- Lack of interest in physical contact with others.
- Increased appetite for food and alcohol.
- Feelings of unworthiness and/or rumination over past “negative” events.
- Craving carbohydrates. Low levels of the hormone serotonin creates a need for carbohydrates which act as a natural tranquiliser.
What causes SAD?
No-one knows the exact cause of SAD, but it is thought that the following may contribute…
Reduced exposure to sunlight during the shorter autumn and winter days. The main theory is that a lack of sunlight might stop a part of the brain called the hypothalamus working properly, which may affect the…
- Production of melatonin– when it becomes dark the brain produces the hormone melatonin which makes us sleep. When it becomes light, we wake up. In people with SAD, it is thought that the body produces it in higher-than-normal levels. Animals which hibernate do so because of high melatonin levels.
- Production of serotonin– serotonin is a hormone that affects your mood, appetite, and sleep, and a lack of sunlight may lead to lower serotonin levels, which is linked to feelings of depression.
- Body’s internal clock (circadian rhythm)– the body uses sunlight to time various important functions, such as when you wake up, so lower light levels during the winter may disrupt your body clock and lead to symptoms of SAD.
- Genetic – some people are more vulnerable to SAD because of their genes, and some cases appear to run in families.
- Low Vitamin D Levels – Sunlight helps in the production of vitamin D which is needed to produce the hormone serotonin, which provides us with feelings of well-being and happiness.
Living with SAD – Self-Help Strategies
- Natural Sunlight – Make the most of natural sunlight as possible. It is thought exposure to daylight, particularly on bright days can help.
- Look after yourself – Eat healthily and take some daily exercise.
- Avoid Stress – Try to manage your days to minimize levels of stress.
- Support System – Discuss how you feel with your family and friends so that they are aware of the situation.
- Light Therapy – A special lamp called a SAD LAMP is used to simulate exposure to sunlight.
- Talking Therapies – Talking with a counsellor can be very useful for people experiencing symptoms of SAD. Counsellors may be able to help you recognise other factors which may be contributing to your symptoms of SAD.
- Seeing your GP – You should consider seeing your GP if you think you might have SAD and you’re struggling to cope. Your GP can carry out an assessment to check your mental health. They may ask you about your mood, lifestyle, eating habits and sleeping patterns, plus any seasonal changes in your thoughts and behaviour.
Further information…