SAD
I really quite like winter, the dark cosy evenings, the blustery weather, the TV – not the mud though, even I can’t be positive about the amount of mud in Devon in winter. For some of us however, the winter isn’t so welcome if you experience Seasonal Affective Disorder, or SAD (which must be one of the most apt acronyms in medicine).
SAD is a mood disorder where people experience a depressed mood but only at the same specific time each year, and this is most commonly winter. It’s normal for humans, like most animals, to change our behaviour according to the seasons. We tend to sleep more and eat more in winter and reduce our activity. For most of us this does not cause a problem and we just settle in to watch Strictly or every episode of Friends. For around 2 million people in the UK though, the symptoms are more severe and can have a significant impact. They experience depressive symptoms, marked disruption in sleep patterns, lethargy, anxiety, changes in appetite and food intake and even suicidality.
The exact cause of SAD is unknown but it’s likely to be the interplay between light exposure and other seasonal environmental changes, other aspects of our environment like food and alcohol intake, and our genetics. SAD generally seems to be more prevalent and more severe the further towards the poles you live, and therefore the bigger the change in daylight hours from summer to winter.
If you’re experiencing SAD, in order to improve your mood, the first thing is to recognise that your symptoms have a seasonal pattern, and to know that there are lots of things you can do to mitigate the impact of SAD. Things that have been shown in studies to be helpful are:
Exercise and activity – especially if it’s outdoors in daylight hours.
Being outside or in daylight – even if you can’t exercise and go for a walk or a bike ride, exposing yourself to bright midday light for example in a conservatory or a ride in the car can be beneficial.
Keep warm – a warm, cosy environment, hot food and hot drinks improves mood.
Eat healthily and avoid drinking too much – a healthy diet has a direct impact on our energy levels and mood so try to balance the winter craving for comfort foods and high sugar treats with healthier options, and avoid the direct, depressive effect of regular, heavy drinking.
Be sociable - even if you feel you don’t have the motivation make sure you still see family and friends regularly in environments you enjoy.
Take up a new hobby, get enthused about something; this is even better if it’s with friends.
Talking therapies and CBT (Cognitive Behavioural Therapy) can be extremely useful and can be accessed for free via the NHS (talkworks.dpt.nhs.uk)
Light therapy is something that you might want to consider but I would suggest reading about the various recommended lamps before buying one.
Medications – if you are really struggling despite doing all the above, please discuss things with your GP. In some cases, it might be appropriate to consider medications like antidepressants during the months when symptoms are at their worst.
The website sada.org.uk has a wealth of useful information about SAD, how it impacts some of us, and how best to manage it.