Combating the gloom: A guide to seasonal affective disorder

As the weather changes throughout the seasons, we tend to feel different in our mood, energy levels, sleeping patterns, and appetites. However, if you find this is affecting your day-to-day living, you may have something called seasonal affective disorder.

In this blog, we will walk through what seasonal affective disorder is, what can cause the condition, and how to look after yourself during this time so your daily life is minimally impacted by this mental state.

What is seasonal affective disorder?

Seasonal affective disorder (SAD) is a mental health condition, specifically a type of depression, that is brought on by the changes of the seasons.

Typically, the condition begins and ends around the same time of year, every year. Although SAD is often experienced during the winter months, you can experience it at any time of the year.

Signs and symptoms of SAD

The most common symptoms experienced when going through seasonal affective disorder include:

• Low mood - feeling sad, tearful or hopeless

• Lack of energy and an increased feeling of fatigue

• Feeling anxious or worried

• Feeling angry, agitated, or aggravated

• Difficulty concentrating

• Not wanting to socialise 

• Loss of interest or enjoyment in things

• Aches and pains with seemingly no physical cause

• Weight gain

• Decreased sex drive

• Sleeping problems

• Suicidal thoughts

Depending on when you experience SAD, you may have different symptoms, or they may present themselves differently.

If you already have other mental health problems, such as bipolar disorder, you might notice that things get worse at the times when you're affected by SAD.

What causes SAD?

It is not known exactly what causes SAD. It is thought that a range of different things contribute to the condition. These include the following:

Change in light levels

Less exposure to light can lead to changes in functions such as sleep, appetite, sex drive, temperature, mood, and activity. This can often result in feelings of depression.

Disrupted body clock

Your internal clock regulates your mood, sleep, and hormones. This is dictated by changes in light levels and changes in time, e.g. when the clocks go back or forward. Being out of step with your usual internal body clock can disrupt your regular functions, which can trigger depression and tiredness.

Changes in melatonin and serotonin levels

Some research has suggested that changes in these hormones can contribute to SAD, but their exact relationship needs further investigation.

Melatonin is a hormone produced by your brain to help your body get ready for sleep. As it gets darker in the winter, those who experience SAD in the winter seem to produce higher levels of melatonin.

Serotonin is a chemical produced by your brain that helps regulate your mood. It’s often called your body’s ‘feel good’ hormone. Some people with winter SAD struggle to regulate serotonin levels during this time.

Weather patterns and temperature

We all react differently to different types of weather and temperature levels. You may feel uncomfortable in the colder or hotter temperatures. This can contribute to feeling depressed or make existing depression worse.

Vitamin D deficiency or low levels

Sunlight on the skin helps the body create vitamin D. Your serotonin levels also get a boost from good vitamin D levels. During the winter, there is less sunlight around during the day. This can affect your serotonin level and your mood.

Who is at risk of SAD?

Seasonal affective disorder is most common amongst women and those between the ages of 18 and 30. You may also be at risk of experiencing the condition if:

• You have another mental health condition, such as depression or bipolar disorder
• You have a family history of SAD or other mental health concerns 
• You are located far north or far south of the equator, as there is less sunlight during the winter at these latitudes
• You live in a region that is often cloudy
• You have a vitamin D deficiency

 

Common misconceptions of SAD

SAD only happens during the winter period

Seasonal affective disorder can happen at any time of the year, although people more commonly experience it during the winter months.

There is no cure for seasonal affective disorder

Although SAD isn’t curable, there are many treatments available to help combat the condition. A trained healthcare professional can recommend which treatment options may be best for you based on the nature and severity of your symptoms. SAD is the only mental health condition that happens seasonally

Bipolar disorder can also have seasonal patterns that cause the condition to be experienced more intensely.

SAD is the only mental health condition that happens seasonally

Bipolar disorder can also have seasonal patterns that cause the condition to be experienced more intensely.

Sunbeds are a good source of light therapy

Although sunbeds produce UV rays, tanning beds use fluorescent bulbs that emit more UVA rays than UVB rays. UVA rays are relatively ineffective in activating vitamin D or mood-enhancing pathways in the brain. Only UVB rays are responsible for vitamin D production in the skin, but the amount emitted by tanning beds is small.

Effective light therapy for SAD uses visible light at high intensity, which enters through the eyes to help regulate your circadian rhythm.

Ways you can look after yourself during the seasons

Although getting SAD may be unavoidable, there are things you can do to help make you feel better and make doing day-to-day tasks easier to face.

Exposure to sunlight

Getting as much exposure to sunlight as possible will greatly improve your mood. Spend some time outside each day and open your curtains to let as much light into your space. If you struggle to access natural light, you can use lamps and lightboxes to help get as much light as possible that mimics natural sunlight.

Getting fresh air and exercise

Making sure you go outside, whether just for a walk or for exercise, can greatly improve your mental health. Spending time in green spaces and in nature has been proven to improve our psychological and emotional wellbeing. 

Healthy diet

As well as moving around and doing exercise, it is important to keep a nutritious, healthy diet. Eating poorly and indulging in unhealthy substances, such as alcohol or illegal drugs, can worsen depression. 

It can be useful to plan meals beforehand. You can do this by cooking and freezing healthy meals while you have the energy, so you can save them to reheat later when you don’t have the willpower to cook, while tackling SAD symptoms.

It’s important to note that although these actions can help ease depression, they won’t always ‘snap’ you out of feeling depressed. Sometimes, it takes time to feel better again. Try to be patient and focus on the positive actions you have and will make. This can be done by setting simple, realistic goals for yourself throughout the day, e.g. ‘Today, I’m going to get out of bed and remake it again’.

Getting professional support for your mental wellbeing

If you are still struggling with SAD symptoms after implementing self-care actions or are experiencing severe depression, getting further professional medical advice is recommended.

A mental health professional can help identify what might be troubling you and suggest some strategies or treatments that can ease symptoms. If you have bipolar disorder, it is important to notify your doctor that you have the condition, as light therapy or antidepressant treatment can trigger a manic episode.

Treatment options you may be recommended include light therapy, psychotherapy, or prescribed medications. The type of treatment you’ll receive will depend on your individual needs and will be tailored to how your condition presents itself.

Get help with Circle Health Group

SAD can be managed with the right lifestyle changes. However, if it leads to you developing severe depression, it can be difficult to look after your mental wellbeing all on your own. 

For help, you can book an appointment with one of our specialist psychiatric consultants. They are experienced in diagnosing and treating a vast range of mental health conditions.