Understanding Seasonal Affective Disorder and How to Manage It
Seasonal Affective Disorder (SAD) is more than just the "winter blues." It’s a type of depression tied to seasonal changes, often starting in the autumn and persisting into winter.
So What is SAD?
SAD is a clinically recognised form of depression that recurs during specific seasons. While it’s most common in winter, some individuals experience it during the summer months and symptoms can range from mild to severe and can have a hug impact daily life which can make you feel even worse
Symptoms of SAD
Persistent low energy or fatigue
Oversleeping or difficulty waking up
Changes in appetite, especially carb cravings
Feelings of sadness, hopelessness, or irritability
Loss of interest in activities previously enjoyed
Difficulty concentrating or focusing
Causes of SAD
Reduced Sunlight:
Decreased sunlight disrupts your body’s internal clock (circadian rhythm), leading to feelings of lethargy.
Serotonin Levels:
Less sunlight can lower serotonin, a key neurotransmitter for mood stabilisation.
Melatonin Overproduction:
Longer nights can cause your body to produce more melatonin, leading to increased sleepiness and fatigue.
How Can I Manage SAD?
1. Light Therapy
What it is: A specialised lamp that mimics natural sunlight.
How it helps: Exposing yourself to bright light for 20–30 minutes daily can regulate melatonin and serotonin levels. It will help boost your mood and help you feel a bit brighter within yourself.
Tips: Use the lightbox in the morning, ideally within an hour of waking up.
2. Vitamin D
Why it’s important: Vitamin D deficiency is common in winter and can worsen SAD symptoms.
I found out I have a dangerously low vitamin D all year round so winter makes it worse for me but, for some reason, my body doesn’t absorb it and that is a huge problem because vitamin D plays a huge part in our body functions and brain functions. I am now on 100000 units a week to keep my levels stable and it has helped level me out.
Sources: Take supplements, or consume vitamin D-rich foods like fatty fish, egg yolks, and fortified dairy. If you are worried none of these are working then please speak to your doctor.
3. Physical Activity
Exercise boosts endorphins and serotonin, helping to combat depression. I know this can be tough when you are feeling low, so maybe don’t look at it as exercise.. maybe have some fun with your favourite music dancing around your living room.
Activities like yoga, dancing, or brisk walking outdoors are ideal, and even chair yoga.
4. Establish a Routine
Structure your day to include regular meals, exercise (fun - favourite music and dance), and relaxation.
A consistent sleep schedule supports your body’s natural rhythms, and I know alot of you will be rolling your eyes but sleep is our best friend. If you find it hard to switch off like I used to, then find a meditation of some sort and let your mind just slow down. I love listening to the sound of waves and nature, so I would search Youtube for these.
5. Seek Professional Help If Nothing Is Working
Cognitive Behavioral Therapy (CBT) is effective for managing SAD.
Antidepressants may be prescribed in severe cases.
Remember talking about these things is half the battle, when we voice how we feel we aren’t holding it in for our bodies to feel tense, stressed, and full of anxiety. There is nothing to be ashamed of when seeking help, if anything it is brave! So put on your big girl or boy pants and tell yourself you got this!
