Every year we experience the seasons changing, with fewer hours of sunlight and colder temperatures in the autumn and winter here in the UK. It’s quite normal for people to feel more sluggish in the winter months, with more time spent indoors and the diminished daylight – but some people experience a deeper sense of low mood during this time, which is known as Seasonal Affective Disorder, or SAD.
What is SAD?
SAD is a form of recurrent depression, which occurs at the same time each year, usually in winter, with symptoms lasting about four to five months per year. A less-common form of the disorder causes depression during the summer months, beginning in the late spring or early summer and remitting in the autumn.
What causes SAD?
The exact cause is not fully understood. SAD has been linked to a biochemical imbalance in the brain, prompted by shorter daylight hours and less sunlight in winter. SAD is more common in people living far from the equator, where there are fewer daylight hours in the winter.
SAD is three times more common in women than in men, and certain people may be more vulnerable to SAD as a result of their genes, as some cases appear to run in families.
According to the Royal College of Psychiatrists, approximately 3% of us will be so seriously affected by SAD that it will interfere with our everyday lives.
Symptoms of SAD
These include those symptoms associated with major depression and some specific symptoms that differ for winter-pattern and summer-pattern SAD. Some people just find the condition a bit irritating, while for others, it can be severe and have a significant impact on their day-to-day life.
SAD symptoms can include:
- A persistent low mood
- A loss of pleasure or interest in normal everyday activities
- Irritability
- Feelings of despair, guilt and worthlessness
- Feeling lethargic (lacking in energy) and sleepy during the day
- Sleeping for longer than normal and finding it hard to get up in the morning
- Use of drugs or alcohol for comfort
- Craving carbohydrates and gaining weight.
How is SAD treated?
Treatment for SAD can be similar to that for depression, as well as some additional options. These may include:
- Light therapy
- Psychotherapy
- Antidepressant medications
- Vitamin D.
Self help
There are a number of simple things you can try that may help improve your symptoms, including:
- Try to get as much natural sunlight as possible – even a brief lunchtime walk can be beneficial
- Make your work and home environments as light and airy as possible
- Sit near windows when you’re indoors
- Make sure you’re getting enough sleep as it’s essential for positive health and wellbeing
- Cut down on stimulants like alcohol and caffeine and restrict screen time before bed
- Eat a healthy, balanced diet
- If possible, avoid stressful situations and take steps to manage stress. Relaxation tapes can help with this and improve overall mood.
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