Understanding And Managing Seasonal Affective Disorder

As the clocks in the UK go back this weekend, we're taking a look at Seasonal Affective Disorder (SAD) and why the reduced light matters to our mental health. 

Seasonal Affective Disorder

Seasonal Affective Disorder (SAD) is a type of depression that people experience in relation to a specific season and time of the year. SAD is not a standalone condition: the DSM-5, the manual of mental disorders, classifies it as a specifier for major depressive disorder (MDD). In fact, the symptoms of SAD are similar to those of Major Depressive Disorder, such as feelings of sadness, hopelessness, guilt, worthlessness, loss of interest, changes in appetite and weight.

SAD is most commonly experienced during the winter months, as shorter days and a reduced amount of sunlight hours are thought to be associated with changes in brain chemicals, leading to the experience of depressive symptoms. For example, the production of vitamin D, which is crucial for mental wellbeing, requires exposure to UV light, which is limited during the winter. Similarly, shorter days can have an impact on our circadian rhythm, our body’s natural sleep-wake cycle system. As this is the body’s way of regulating and managing our functions and processes, changes to this rhythm might also lead to experiences of poor mental health. Nonetheless, SAD symptoms can also arise during the warmer seasons. These might include increased anxiety and discomfort in relation to higher temperatures and longer days.

Do you experience SAD?

Do you find yourself:

• being less motivated,
• losing interest in daily activities,
• feeling more tired than usual when the winter months are about to begin? 

Although these sensations can be natural and are part of the human experience, they might also be related to SAD.

According to a recent NHS survey, SAD affects almost 2 million people in the United Kingdom. In Northen Europe, the estimated number of people experiencing SAD is 12 million. Countries such as Sweden, Finland and Norway are thought to be the most affected due to the very limited amount of sunlight during the winter. In these countries, 6.5% of residents have been diagnosed with a severe form of SAD, with women being significantly more affected than men.

What you can do if you are experiencing SAD

If you think you might be suffering from SAD, it is important to seek adequate support. Although the cause of SAD is unclear, it can still be helpful to talk to your GP or to a mental health professional, as they can suggest resources and tips to manage your symptoms. Additionally, there are some general guidelines that people who experience SAD might find helpful to make their experience more manageable.

1. Try to get as much sunlight as possible
Make the most of the daylight hours. Even if the weather is cloudy, stepping outside and getting some fresh air can be beneficial.

2. Exercise
Exercising regularly is a well-known ally in the maintenance of our overall health. You can also try to exercise outside if the weather allows you to.

3. Create a routine
Mental health issues can severely impact our daily lives. To account for this, try and keep a routine, featuring habits of self-care and time with others.

4. Consider seeking help
As a mental health issue, SAD can also be treated with anti-depressants which may help you manage feelings of sadness and improve your day to day life.