Seasonal Affective Disorder refers to depression or low mood which correlates to seasonal changes. It most commonly occurs in the autumn and winter months, leading to it sometimes being referred to as ‘winter depression’ or ‘the winter blues’.
1 in 20 people have been diagnosed with SAD in the UK however surveys indicate that a third of people report experiencing low moods in the winter. Men are twice as likely to experience it, as women.
Symptoms of SAD
Symptoms can vary depending on the individual, but like other types of depression they can include:
Persistent low mood
Loss of pleasure or interest in things that you otherwise enjoy
Irritability
Feelings of despair, guilt, and reduced self esteem
Lethargy and a lack of motivation
Changes to sleep patterns, such as more sleep, difficulty getting to sleep or difficulty waking up
Food cravings or disinterest in food
Difficulty concentrating
Decreased sex drive
Causes of SAD
The precise cause of SAD remains unclear, but various factors can influence individuals at different times of the year.
Decreased sunlight exposure during the shorter days of autumn and winter can affect energy levels and the production of hormones like melatonin (which regulates sleep) and serotonin (which influences mood).
Our Circadian Rhythm, which is the body's internal clock uses light to know when to do certain things and this too can become affected during the winter months due to lower light levels. When this rhythm is out of sync, it can lead to irregular sleep patterns, hormonal imbalances, and changes in body temperature, all of which are associated with depression.
SAD is more common in individuals with pre-existing physical and mental health issues, and genetic factors may increase susceptibility to it.
Shorter daylight hours and colder weather can affect our lifestyle, significantly impacting an individual’s mood and wellbeing. This may include:
Less time spent socialising or with others.
Less time spent outside in nature.
Difficulty staying active, such as walking, gardening and playing summer sports.
What can help?
It is important to get as much natural sunlight as possible, stay active, maintain a healthy diet, prioritise time spent doing things that you enjoy and find time to connect with others.
Adjust your expectations and be kind to yourself. Try not to hold yourself to the same standards as you do during other months, when you may have more energy and the feeling of more hours in the day.
Light boxes are available to purchase, to use at home which many report finding helpful to reduce their symptoms. Studies vary, but between 50-80% of sufferers report improvements, providing the light therapy is used consistently.
If symptoms persist, help is available and as with other forms of depression, we advise you to speak with your GP who will discuss treatment options such as medication or therapy.
A study in the American Journal of Psychiatry found that therapy was as effective as light therapy in treating SAD and had longer-lasting effects.
British Singer Adele (pictured) has discussed how she is impacted by SAD, and how this is one of the reasons for relocating to LA.
Seasonal Affective Disorder can be challenging, but with the right treatment and self-care strategies, it's possible to manage the symptoms and improve your quality of life. If you think you might be experiencing SAD, you may want to speak to a healthcare professional about the potential options available.
Nearly 4 million people are affected by SAD in the UK, but it's prevalence does not make it any less difficult for those suffering from it. SAD can profoundly impact a person's life, including their relationships, career, family and how they see themselves. There is help available, and we recommend speaking with a health care professional about the potential treatment options, that can help you to live the life you deserve all year round.