Seasonal affective disorder (SAD)
Seasonal affective disorder (SAD) is a type of depression associated with seasonal changes. It differs from fleeting moments of sadness as it has a long-lasting effect on one’s daily life.
SAD is more common than you might think, affecting roughly 2 million people in the UK [RC Psych]. People living in Scotland may be more vulnerable to experiencing SAD during the winter months. Lower levels of daylight, especially in the northerly regions and islands mean that around 1 in 10 Scottish people are affected by SAD each year.
Although SAD is usually linked to winter because of the limited sunlight exposure, clock changes and rainy weather, some people may experience it during other times of the year. For example, some people face it in the summer, although this is less common. Regardless of the season, SAD has symptoms that closely resemble those associated with depression. This resource will explore the symptoms and causes of SAD, as well as practical tips to help you manage your wellbeing.
common myths about SAD
SAD is just the ‘winter blues’
SAD is often seen as a mere case of ‘winter blues’ that everyone experiences. In reality, it’s a clinically recognised form of depression with distinct symptoms.
SAD only affects women
While women face a higher risk of experiencing SAD because of the way disruption to the circadian rhythm affects female hormones, men can still be affected. SAD can affect anyone, regardless of their gender.
sunshine/light alone can cure SADÂ
Increasing sunlight exposure can help reduce SAD symptoms, but it’s not a standalone cure. Effective management often involves a combination of light therapy, counselling and lifestyle adjustments.
symptoms
The symptoms of SAD share a similarity to those of depression. Below are some of the most common symptoms:
- Low energy: Feeling incredibly low on energy and constantly tired, even after a good sleep. Everyday activities might feel like a real struggle.
- Changes in sleep patterns: With winter SAD, you might sleep much more than usual and have a hard time getting out of bed. With summer SAD, it can be the opposite – insomnia or frequently waking up during the night.
- Difficulty focusing: Focusing on tasks or making decisions can become a real challenge.
- Mood changes: You might feel irritable, anxious, really down or have a constant sense of despair. Your self-esteem can take a hit and you might carry around feelings of guilt or even have thoughts of self-harm.
- Appetite changes: You may experience changes in your eating habits, such as increased cravings or not feeling hungry.
- Social isolation: SAD may cause people to withdraw from family and friends, preferring to spend time alone.
- Physical changes: Some people may experience physical discomfort, such as joint pain and headaches, or experience changes in libido.
CausesÂ
The exact cause of SAD is not fully understood, but several factors are believed to contribute to its development.
1. Biological clock disruption
SAD is thought to be linked to disruptions in the body’s internal biological clock, also known as the circadian rhythm. Seasonal changes in light exposure can affect this internal clock, leading to mood disturbances.
2. Reduced sunlight (winter SAD)
Sunlight exposure helps regulate different hormones in your body, including melatonin (which affects sleep) and serotonin (which affects mood). The lower levels of sunlight during winter may lead to imbalances in these hormones, increasing vulnerability to SAD.
3. Increased sunlight (summer SAD)
While many people find increased sunlight energising, some individuals may have heightened sensitivity to light that can cause discomfort and contribute to developing symptoms of summer SAD.
4. Genetic factors
Family history and genetics may also play a role in the development of SAD. If you have a family member with a history of SAD, other types of depression and mood disorders, you may be more likely to experience it.
5. Psychological factors
Past experiences of trauma, stress or significant life changes may make people more vulnerable to SAD. Additionally, existing mental health conditions, such as depression or bipolar, can interact with seasonal changes and worsen symptoms of SAD.
In partnership with clinicians, the University of Glasgow has created an online module ‘Living Life to the Full’ to help people who are experiencing SAD.
You can read more about the online module here.Â
Tips for managing SAD
Managing seasonal affective disorder (SAD) involves a combination of lifestyle changes, light therapy, psychotherapy, medication and self-care strategies. Here are some practical ways to manage SAD:
Embrace natural lightÂ
Spend time outdoors during daylight hours, especially in the morning, to maximise exposure to natural sunlight. You can also consider using a SAD lamp, a special light therapy device that mimics natural light, which can help regulate your body’s internal clock and improve your mood.
Nutritious diet
Maintain a well-balanced and nutritious diet rich in fruits, vegetables and whole grains. These foods provide essential nutrients that can help stabilise your mood and energy levels, which is especially important for managing SAD.
Stay active and social
Engage in social activities, whether it’s meeting friends, learning a new skill, participating in hobbies or volunteering. Regular physical activity can also boost your mood while improving physical health, so consider outdoor walks or exercise classes with a social aspect.
Practice mindfulness and relaxation
Mindfulness, grounding techniques, meditation and other relaxation exercises can help manage stress and alleviate SAD symptoms. Find a practice that works for you and integrate it into your daily routine.Â
Maintain a consistent routine
Establish a daily schedule that includes regular sleep, meals and activity times. A consistent routine can help stabilise your circadian rhythm and provide a sense of structure and predictability.
Professional supportÂ
Seeking help from a GP or mental health professional can help you develop coping strategies to manage symptoms. They may suggest counselling, medication or specific talking therapies depending on your situation, needs and preferences.
support
Our National Advice and Support Service can help you and people you care for with mental health concerns and money worries.
We can link and signpost you to relevant local and national support, including our own Change Mental Health services, as well as supporting with debt, grants and benefits.
The service is open Monday to Friday, 10am to 4pm (closed for lunch between 12.30pm to 1.30pm). Contact 0808 8010 515, email advice@changemh.org or fill in the form on the service webpage.
For full details about the service, visit the National Advice and Support Service webpage.
