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Seasonal Affective Disorder

by Michael Davis in Education

Seasonal Affective Disorder (SAD) or winter depression, is a mood disorder characterised by a seasonal pattern. SAD thrives in darker, cooler climates. It causes some people to have depressive symptoms during specific times of the year, most often during winter. Much less common is SAD during summer season. If you find that your mood worsens during a change in season, then you may be experiencing some level of SAD.

This blog will explore some of the symptoms of SAD and ways you can combat the disorder.

The exact causes of the disorder are not properly understood. However, here are some possible causes:

  1. Vitamin D deficiency

Sunlight is the most important natural source of vitamin D. During winter, there is less sunlight and more clouds. This means that our primary source of vitamin D is diminished. Additionally, we tend to partake less in outdoor activities when the temperature decreases.

  1. Increases in melatonin production and reduced serotonin production

Melatonin is a sleep related hormone. Your body naturally makes more when it’s dark. Serotonin, a mood regulating hormone, is affected by sunlight which may influence your mood.

  1. Disrupted schedules

This applies mostly to adults during summer holidays when faced with the prospect of keeping their children occupied whilst they are on summer break. This can disrupt sleep patterns, eating patterns and reduce free time.

  1. Other causes include temperature changes, shorter days and genetics.

 

Here are some signs you might be suffering from Season Affective Disorder:

  1. Sleeping too much or too little
  2. Appetite and weight changes (cravings, binge eating)
  3. Don’t enjoy usual hobbies
  4. Frequent mood swings
  5. Withdrawal from others
  6. Negative thoughts

 

How you can tackle Seasonal Affective Disorder

The key is to take preventive steps early on. Plan activities and strategies ahead of time in order to reduce the impact the change in season has on your mood:

  • Natural light

Try and get some natural light as early on in the day as you can. Even a brief lunchtime walk can be beneficial if you can’t get out early. It’s also a good idea to keep your working and living environments light and airy. Natural light will reduce the production of melatonin and increase the production of serotonin. Sunlight is also one of the best sources of vitamin D.

Light therapy can be used to help relieve symptoms of SAD. Simply sitting by a special light or light box for 30 minutes to 1 hour every morning can improve your mood.

  • Exercise

Regular Exercise can help reduce stress and anxiety which are both symptoms of SAD. Most often people tend to stop exercising or going outside as much when the temperatures drop. Outdoor exercise in particular is most useful in relieving SAD symptoms.

If you aren’t able to get outside to exercise, maybe due to heavy snow or rain, then consider doing some home workouts.

  • Social activities

Staying engaged in social activities is important in order to help prevent self-isolation and feelings of loneliness often associated with colder weather. This can be anything from joining a book club or meeting with friends in the park. There are plenty of opportunities out there for you to stay socially active. Group exercise is a great option to consider.

  • Diet

Nutritious foods high in vitamins and minerals should make up the majority of your diet. Foods high in Omega-3 can help alleviate depressive symptoms. Additionally, consider taking a Vitamin D supplement if you aren’t able to spend much time outside under natural sunlight.

  • Meditation

The regular practice of meditation can help change how the brain responds to stress, anxiety, and sadness. It can help you manage your thoughts. I recommend incorporating meditation into your daily routine throughout the whole year. If you have never tried it before, it’s a good idea to begin meditating regularly before the season begins. There are plenty of guides out there for you to learn how to meditate.

Check out this blog on meditation.

 

Other ways to treat SAD

If you still having problems dealing with SAD then you should try a different approach.

  • Cognitive behavioural therapy is a talking therapy that aims to change the way you thing about situations and what you can do about it to make you feel better.
  • Antidepressants are used to treat depression, anxiety and sometimes SAD.

It’s best to start therapy and/or medication before the change in season so that you are prepared.

 

Thanks for reading

 

Michael