The Cyclical nature of Depression – Seasonal Affective Disorder (SAD)
The Cyclical nature of Depression – Seasonal Affective Disorder (SAD)
Health Psychologist (HCPC & BPS Registered)
For many of us the Autumn and Winter months can be associated with the never ending pumpkin spiced lattes, the fall of golden and red leaves, and a time to pull out those cosy jumpers and knitwear.
But for around 1 in 20 of us in the UK, it can also become a season of dread, low mood and anxiety. Sometimes we may refer to this as ‘winter blues’, however if these feelings persist for more than a couple of weeks it can be commonly known as Seasonal Affective Disorder or SAD.
As the winter months creep in and sunlight exposure is lower, the shorter days can be linked to chemical changes in our brain structure responsible for these mood shifts. Particularly in the UK where clocks fall back during winter months, and where sunlight exposure is already lower, many of our bodily functions also have to adapt quite quickly, creating disruptions in our sleep, hormones, stress levels.
Serotonin, is another key hormone impacted during the shorter days. It is responsible for our appetite, mood, sleep, and a lack of sunlight will lead to a lower production of serotonin. This will undoubtably increase the risks of lower mood or depression.
What are the symptoms of SAD:
- Persistent low mood or feels of depression
- Loss of interest in pleasurable activities
- Low motivation levels and difficulty concentrating
- Poor sleep hygiene – sleeping longer than usual
- Poor eating habits and potentially gaining weight
- Avoidance from social situations
Here are my top tips to manage SAD:
Get out: the best medicine to manage anxiety or low mood disorders is to get out into the open and catch as much natural sunlight as possible. Just a 10-15 minute walk is known to increase your feel good hormones in a natural way. So, decide on how many times in the week you will go for a 10-15 minute walk, or if you can’t get out spend 10 minutes next to your garden window and breath in some fresh air.
Be consistent with sleep: good sleep hygiene is not only great for our routine but in the long run it helps to regulate our internal body clock and many of our bodily functions. Try to get into bed at the same time, and wake up around then same time every day.
Eat well: We naturally want to carb up during winter months and this is particularly true of those with SAD. For most part of the week, try to incorporate a balanced diet with whole foods, and cut down on your processed foods. Your will find you energy levels will naturally increase. Try to cut all your fruits and vegetables on a Sunday, or meal prep at least 4 nutritious dinners for the week.
Find a winter hobby: When we are experiencing low mood, depressive thoughts, or feeling anxious, finding a new hobby or learning a skill is more than just something fun we can do. Hobbies stimulate the mind, they give us purpose and routine and these are essential components in managing our wellbeing.
Become more mindful: Take notice of your thoughts, feelings and surroundings and say them out loud for what they are. Learning to be fully present is a good skill to regulate our nervous system and accept that good and bad thoughts can come and go like the clouds in the sky. You can track these thoughts in a journal or diary.
Speak to someone: Find someone you can trust, and who will show empathy and compassion around your feelings and emotions. This could be a friend, a family member, a colleague, a therapist, or a health practitioner. Sharing your experiences helps us feel less alone and can normalise our emotional pain.
A lightbox: If you are struggling to get out the house, working a sedentary job, or shift working, a special type of lamp called a lightbox for SAD is known to help improve mood. The lightbox mimics sunlight and sitting next to the lightbox for around 30 minutes is known to be quite effective in relieving low mood.
The thing to remember with SAD is that you can spot a pattern. If this is something you have struggled with over the years, during the same time of year with persisten feelings, it most likely could be SAD.
If you would like further support, you can contact me for confidential therapy or coaching sessions at [email protected]
Other resources:
NHS: https://www.nhs.uk/mental-health/conditions/seasonal-affective-disorder-sad/
If you are in a crisis, or struggling with intrusive or worrying thoughts about harming yourself or others, please contact your GP, call 111 or go to your closest A&E service.