Shining light on Seasonal Affective Disorder (SAD)

The impact of the clocks changing, and the lack of warm weather can become more challenging for some as we move out of autumn into winter. Daylight hours will become even more minimal for a while and can feel even less with days of grey clouds and constant rain.

Each year many individuals find themselves struggling with Seasonal Affective Disorder (SAD). It is thought SAD affects around 2 million people in the UK and more than 12 million across Norther Europe (stats from NHSInform).

What is Seasonal Affective Disorder (SAD)?

The symptoms of SAD are described as being similar to depression in that it includes persistent feelings of sadness, low energy, loss of interest in activities that you normally enjoy.  You may even experience difficulty in concentration or see a significant change in your sleeping patterns. This is often referred to as the ‘Winter Blues’.

It is commonly associated with the clocks going back and the months of November through to February. While it can occur for some people in the spring and summer months, it is more commonly associated when the number of daylight hours are reduced.

What causes Seasonal Affective Disorder (SAD)?

Researchers believe that the lack of exposure to sunlight leads to a disruption in the body’s internal clock (circadian rhythm) and alterations in the production of serotonin and melatonin.

• The Body’s Internal Clock (circadian rhythm) is where you body uses sunlight to time various important functions, such as when you wake up. So lower light levels during the winter months may disrupt your body clock and lead to symptoms of SAD.
• Serotonin is a hormone that affects your mood, appetite and sleep. Lack of sunlight may lead to lower serotonin levels which is linked to feelings of depression.
• Melatonin is a hormone that makes you sleepy. The body may produce it in higher levels than normal levels in those people with SAD.

There are some other factors that can increase the likelihood of SAD such as geography, family history and age.  Cases have been known to run in families for generations.

A Personal Perspective.

The changing of the clock and decrease of sunlight has impacted me for most of my life.

As a child I would rather hibernate in the winter months that be outside playing with my sisters and children in our cul-de-sac. It was only as I got older and struggled more in the winter months with my depression and lack of energy that my GP diagnosed it.

20+ years later, I still have to look after my whole self a lot more in the autumn and winter months than I do in those nicer spring and summer months. It is something I have had to work on and be mindful of. I will admit, sometimes I haven’t been as successful.

How can you treat Seasonal Affective Disorder (SAD)?

Firstly, and most importantly, seek professional medical advice to diagnose that this is SAD.

It is crucial to get their input and formulise an effective treatment plan. They may suggest some psychotherapy such as Cognitive Behaviour Therapy (CBT).

There are many lifestyle strategies that you can incorporate into your life on a daily basis – meditation, journaling. Here are some of the favourites that work for me and people I chat to about SAD

Walking

Go outside and take a walk. Walking is the easiest form of exercise and the cheapest! By getting out in the daytime and fresh air can increase your overall wellbeing. I highly recommend getting out in your lunch break for at least 20 minutes and longer at weekends.

With darker morning and evenings our lunch breaks are invaluable for daylight. I’m fortunate to have a park at the end of my road, so have a route I tend to do. It’s an opportunity to see other people, take in the different colours of the trees and see some wildlife.

Research has shown that 20 minutes of walking outside in green space is better for you than 1 hour inside a gym.

Use a Light box

A light box is a good way to get some light therapy. This is a specific light you can buy that is at least 10 times stronger than the normal lights at home or in an office.

You don’t have to sit directly in front of them, just have them on in the background whilst you work, watch TV, read or do a craft.

I have used one for about 12 years and I have yet to replace it or a bulb.  Mine is set with a timer so it comes on before my morning alarm. It makes it feel easier to get up, as though it is bright sunshine and remains on whilst I get ready for work. There are times when use it during the day, especially if it’s raining and lots of dark clouds or I feel I need a boost.

Spend time with family and friends.

Arrange to meet with family members, or a friend or 2 for a coffee, preferably outside your home or invite them for a walk.

You don’t have to share what is going on or how you are feeling unless you are comfortable to do so. Spending time with the right people is good for your overall wellbeing. As human beings we need to be with other people and connect with them.

Talking

There is nothing better than having a good ole natter with someone. Especially, If you can’t meet up with someone, talk to them over the phone. With mobile phones these days we don’t talk as much as we used to. We communicate by texting, by email or through social medial. We even spend too much time scrolling on social media. Alongside that we have a tendency to believe that everyone is too busy for a call.

Having a phone call with a friend or family member will leave you both feel much brighter.  During that chat you may end up having a good laugh and/or arranging something to do together. Just hearing someone else’s voice will brighten your mood.

Start a new hobby.

As children we always had hobbies whether it was collecting/making something or being part of a group or club.  As adults we either don’t make time for our hobbies regularly or forget all about doing them. There are lots of hobbies you can do on your own (knitting reading, jigsaws), with friends (walking, time down the gym) or with new people (painting class, creative group).

You could also consider volunteering with a youth group, charity organisation or sports team. There are lots of places looking for volunteers and it could lead to new skills, new experiences, new opportunities and new friendships.

 

Seasonal Affective Disorder can be quite complex and somewhat challenging. Individuals can effectively manage their symptoms with the right treatment, lifestyle changes and/or support.

It is worth remembering that each of us is different, so what may work for one person may not work for another. Also, our circumstances can differ. How you manage your SAD symptoms when you live alone may be managed differently if you have a household of people (young and old).

There is always light even in the darkest of times. With the right approach we can still shine brightly through the Seasonal Affective Disorder cloud.

 

You can download my 7 Tips for Managing Seasonal Affective Disorder by clicking the link or visiting the free resources page on this website.

 

Photo by Krists Luhaers on Unsplash