With the winter season firmly upon us, this can be a time of year that can impact many individuals and their moods. With the memories of summer slowly fading, with the focus being on Christmas and the winter months ahead, how can we still remain upbeat and not allow this to affect us?
For many that have an early start to their day, being faced with the dark, cold and wet morning, followed by a day stuck indoors at work, with the prospect of an evening much the same ahead, can affect the mood of most people. However, with Seasonal Affective Disorder (SAD), there is a difference. Only recently has this form of mental health been given its recognition, as with many mental health conditions that may be viewed as an excuse or not even a real condition. SAD was first diagnosed in 1984 after the release of a paper written by a medical director called Norman Rosenthal. However, the disorder was only really given its full recognition after the release of a book called Winter Blues in 1993. Since 1993, the condition of SAD has been widely recognised as a disorder and can be treated through various different types of treatment.
The World Mental Health Foundation quote that “Seasonal affective disorder (SAD) is a form of depression that the NHS estimates to affect approximately one in 15 people in the UK between September and April.”
It can be particularly severe during December, January and February. For some people, SAD is so disabling that they cannot function in winter without continuous treatment.
Symptoms of SAD can include:
· a persistent low mood
· 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
· craving carbohydrates and gaining weight
· apathy – loss of motivation and ability to concentrate
· social problems – irritability and withdrawal from social situations, not wanting to see friends
· anxiety – feeling tense and unable to cope with stress
· loss of interest in normally pleasurable activities
· loss of libido – decreased interest in sex and physical contact
· weakened immune system – vulnerability to catching winter colds and flu
For some people, these symptoms can be severe and have a significant impact on their day-to-day activities.
When to see your GP
You should consider seeing your GP if you think you might have SAD. If you’ve been able to answer yes to many of the symptoms above, it might be worth consulting your GP if you’re struggling to cope.
Your GP can carry out an assessment to check your mental health. This is a standardised assessment and doesn’t take long nor is it too intrusive. They may ask you about your mood, eating habits, sleeping patterns, recent lifestyle changes, plus any seasonal changes in your thoughts and behaviour.
What causes SAD?
The exact cause of SAD isn’t fully understood, but it’s often linked to 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 – melatonin is a hormone that makes you feel sleepy; in people with SAD, the body may produce it in higher than normal levels
· production of serotonin – serotonin is a hormone that affects your mood, appetite and sleep; a lack of sunlight may lead to lower serotonin levels, which is linked to feelings of depression
· body’s internal clock– your 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
It’s also possible that some people are more vulnerable to SAD as a result of their genes, as is well documented, and the most recent research has shown that many psychological disorders such as anxiety and depression can be passed down through the generations as they can share the same genetic make up.
Treatments for SAD
A range of treatments are available for SAD. The best place to start is by booking an appointment with your GP, as they will recommend the most suitable treatment programme for you.
The main treatments are:
· lifestyle measures – including getting as much natural sunlight as possible, exercising regularly and managing your stress levels
· light therapy – where a special lamp called a light box is used to simulate exposure to sunlight. These can be easily found in health shops or ordered online
· The NHS recommend talking therapies – such as cognitive behavioural therapy (CBT) or counselling
· The NHS recommend antidepressant medication – such as selective serotonin reuptake inhibitors (SSRIs).
What other strategies could work for me if I have SAD?
It’s well known that keeping a journal or some form of a diary can aid in spotting the signs of SAD. Learning your own personal patterns can help you prepare for times when you’re feeling lower than normal.
Avoid added stress factors in your life. Don’t take on more in the winter times. Plan more breaks and holidays around the winter months. If you’re able to visit hotter countries at this time, this can aid you in elevating your mood.
Increase exercise by getting outside more during the winter months. The more exposure to light the better. Plan long walks at the weekend. Change your exercise habits: if you attend the gym or a fitness class indoors, add in more runs outside during the daytime or when it’s light.
Try to keep to all activities and social engagements, even when you don’t really feel like it. Lack of motivation is a side effect of SAD, so trying to counteract this is essential at this time.
Seek support from family and friends. Let them know that these months are harder for you. Plan to spend more time with them and let them know when you’re struggling, so they can offer you more support.
Ensure you’re still eating all the right food groups, especially if you’re feeling more lethargic than normal. This can play a huge role in maintaining your mental and emotional wellbeing on a daily basis.
Last but not least, and the one that I feel is the most important, be kind to yourself. Try not to feel guilty or ashamed of what you’re going through. Some days will be harder than others. Try to remain positive and keep a healthy outlook on life.