As sunlight decreases during the short dark days of winter, many individuals struggle with seasonal affective disorder or SAD. As the acronym so aptly illustrates, those afflicted experience feelings of sadness and loss of energy, especially during December, January, and February, around the winter solstice, when the days are shortest.

 

Seasonal affective disorder or SAD is not considered a unique diagnostic entity. Rather, it is a type of recurring major depression with a seasonal pattern. SAD is common in younger adults. Even though this winter, depression affects up to 3 in 100 people, it is more often found in women than in men and you most likely start to experience symptoms in your 20s or 30s. Some say SAD is like wanting to hibernate but being forced to stay awake.

 

People with seasonal affective disorder (SAD) have difficulty regulating the neurotransmitter serotonin, which is believed to be responsible for balancing mood. They may also have difficulty with the overproduction of melatonin, which responds to darkness by causing sleepiness. As winter days become darker, melatonin production increases, and, in response, those with SAD feel sleepy and lethargic.

 

The combination of decreased serotonin and increased melatonin impacts circadian rhythms. Circadian rhythms or the body's internal 24-hour “clock” are synchronized to respond to the rhythmic light-dark changes that occur daily and throughout each season. For people with SAD, the circadian signal that indicates a seasonal change in day length has been found to be timed differently, thus making it more difficult for their bodies to adjust.

 

Both the calls of sleep and an endless hunger for comfort food can develop a stream of low mood and lack of enjoyment in life.

Symptoms that can also occur:

• Feeling numb and monotone
• Being less sociable
• Low energy
• Less interested in sex
• Sleeping more
• Eating more

The Seasonal Pattern Assessment Questionnaire - The SPAQ is a retrospective, self-administered tool that screens for the existence of SAD and S-SAD. It is freely available in the public domain and can be downloaded from http://www.guilford.com/add/forms/rosenthal2.pdf. No training is required to use the tool.

So how do we lighten the winter weights, remove the matchsticks, and look after ourselves in these cold, dark times?

 

SAD Lamp Therapy, best done in the mornings right after you wake up, can help lift your day and literally brighten your mornings. This is not a cure for SAD but has been known to ease symptoms and some say it can even increase energy levels also. SAD light therapy lamps can be easily found online ranging from £25 to £120. Talk to your doctor about the best one for you.

 

Nevertheless, there is nothing better than the natural light of our sun (even if it's behind big grey clouds). Natural light is a lot more powerful than artificial light. Walking in the morning will help motivate your muscles, increase blood flow, and improve your natural vitamin D intake. Eating a well-balanced diet can also help with the continuous feeling of hunger and can make sure you reap the benefits of all the vitamins the body needs to get through the winter.

 

Psychotherapy (talking therapy) and Art/Music therapy can all help identify, understand and manage thoughts and behaviours that may be increasing worries and stress around the effects of the seasons. Therapy can help you schedule activities and build in daily or weekly coping skills to keep afloat amongst the dark clouds and heavy rainfall. You can build awareness around your triggers and start to manage the cycle of your habits. Some of the coping skills may include meditation, relaxation techniques, yoga, tai chi, or guided stories/imagery.

 

Most importantly don't confuse a season for a lifetime; spring is on its way and change comes every year without fail.

 

If you or your organisation are looking for support for staff who feel they need additional support Poole Therapies offers professional guidance and services tailored to your needs. We work with businesses to promote mental well-being and provide strategies to manage the emotional impact of the work. To find out more, visit Poole Therapies for Businesses or get in touch with us directly. We're here to help.