What is Seasonal Affective Disorder

The time of the year can have a big impact on our mental health, particularly during the winter months when the days are shorter and it’s colder, damper and more miserable outside.

While many of us will feel a little less energetic during this time, Seasonal Affective Disorder is more serious than that and a mental health condition that affects almost two million people across the UK. It’s a form of depression itself and can further exacerbate existing mental health conditions that require acute mental care.

Understanding what Seasonal Affective Disorder, or SAD as it’s often referred to, is really important to understand whether you’re living with it and what you can do to aid the disorder and keep your mental health in check.

What is Seasonal Affective Disorder?

SAD is a type of depression that comes and goes seasonally, most notably during the winter time. However, it isn’t limited to the darker months of the year, with some people even experiencing symptoms of the condition during the summer.

It’s different to just feeling the winter blues or a little lethargic and is a serious mental health condition that needs treating accordingly.

Symptoms of SAD

Among the main symptoms of Seasonal Affective Disorder include:

• Persistent low mood
• Loss of interest or enjoyment in normal everyday activities
• Irritability
• Feelings of guilt, despair or worthlessness
• Feeling lethargic and sleepy in the day
• Find it hard to get up in the morning
• Craving carbohydrates and weight gain
• Decreased sex drive
• Struggle to concentrate

Not all symptoms will affect everyone, and people can experience them in different severities too.

Causes of SAD

It’s not entirely understood what the exact causes of SAD are, but there are several factors generally believed to have a big impact on its development in people. These include:

• Reduced Exposure to Sunlight: During autumn and winter, shorter days and longer nights result in reduced exposure to natural light. This can disrupt the body’s internal clock, or circadian rhythm, which regulates sleep-wake cycles and mood.
• Imbalance of Brain Chemicals: Decreased sunlight can lead to lower levels of serotonin, a neurotransmitter that plays a key role in mood regulation. Low serotonin levels are linked to feelings of depression.
• Increased Melatonin Production: Darkness triggers the production of melatonin, a hormone that regulates sleep. In people with SAD, longer nights may lead to overproduction of melatonin, causing lethargy and disrupted sleep patterns.
• Genetic Factors: A family history of depression or other mood disorders may increase the likelihood of developing SAD.

Seeking Help for SAD

If you do feel like you’re living with Seasonal Affective Disorder, then there are various treatment options and changes you can make to your life in order to try and ease the condition.

• Light Therapy: A common treatment involves using a specially designed light box that emits bright light mimicking natural sunlight. Sitting in front of the light box for 20–60 minutes daily can help regulate circadian rhythms and improve mood.
• Cognitive Behavioural Therapy: This type of therapy helps individuals identify and challenge negative thought patterns associated with SAD, promoting healthier coping mechanisms.
• Medication: Antidepressants, particularly selective serotonin reuptake inhibitors, may be prescribed for moderate to severe cases of SAD.
• Lifestyle Changes: Engaging in regular physical activity, maintaining a balanced diet, and spending time outdoors during daylight hours can help alleviate symptoms.
• Vitamin D Supplementation: Low levels of vitamin D, often linked to reduced sunlight exposure, can exacerbate SAD symptoms. Taking supplements may help, especially in regions with limited winter sunlight.

The important thing is you seek help and do something about the condition. It isn’t easy to live with and can have a significant knock-on effect on other conditions, so the quicker you look to find coping mechanisms and help, the better placed you’ll be to get through the season.