Seasonal Affective Disorder (SAD)
Seasonal affective disorder, commonly known as SAD, is a type of depression associated with seasonal changes that can impact your mental health. 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 alone.
Although SAD is usually linked to the winter season, it is essential to note that some people may experience its effects at any time. The winter season poses unique challenges, with shorter daylight hours, clock changes and limited exposure to sunlight. In contrast, the summer season, with increased light, warmth and humidity, may make some individuals more vulnerable to the onset of SAD.
Regardless of the season, seasonal affective disorder has symptoms that closely resemble those associated with depression.
Common myths about seasonal affective disorder
SAD is just the ‘winter blues’
SAD is often seen as a mere case of ‘winter blues’ that everyone experiences. It’s a clinically recognised form of depression with distinct symptoms.
SAD only affects women
20% of SAD cases occur in men. The disruption of the circadian rhythm may play a role in the higher risk for women because of its impact on female hormones.
sunshine/light alone can cure SAD
Whilst sunlight exposure can help mitigate SAD symptoms, it’s not a standalone cure. Effective management often involves a combination of light therapy, counselling and lifestyle adjustments.
Symptoms of seasonal affective disorder
One big sign of SAD is feeling incredibly low on energy. It’s like a constant tiredness that doesn’t seem to go away, even if you’ve had a good night’s sleep. Everyday activities might feel like a real struggle.
Now, your sleep patterns can get wonky. If you have winter SAD, you might find yourself sleeping way more than usual and having a hard time getting out of bed in the morning. For those with summer SAD, it’s the opposite – insomnia or frequently waking up in the middle of the night.
Focusing on tasks or making decisions can become a real challenge. Heightened irritability, agitation and appetite shifts (cravings or loss) are other key symptoms. You might feel anxious, really down or have a constant sense of despair. Self-esteem can take a hit and you might carry around feelings of guilt or even have thoughts about harming yourself.
Social withdrawal, unexplained physical discomfort like pain in joints and changes in your libido, can join the mix.
Causes of seasonal affective disorder
The exact cause of SAD is not fully understood, but several factors are believed to contribute to its development.
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.
Reduced sunlight (winter SAD)
Sunlight exposure helps regulate melatonin (which affects sleep) and serotonin (which affects mood), and the decrease in sunlight during winter may lead to imbalances that contribute to SAD.
Increased sunlight (summer SAD)
While most people find increased sunlight invigorating, some individuals may have heightened sensitivity to light that can cause discomfort and contribute to developing symptoms of summer SAD.
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.
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 exacerbate 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.
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 light
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, 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 relaxation exercises can help manage stress and alleviate SAD symptoms. Find a practice that works for you and integrate it into your daily routine.
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 support
If needed work with a mental health professional, such as a psychologist, psychiatrist, or counsellor to develop coping strategies and techniques that can help manage symptoms. These professionals create a safe space for individuals to express their feelings, fears and struggles, promoting understanding and providing effective tools to manage symptoms.
support
Our Advice and Support Service is open Monday to Friday, 10am to 4pm (closed for lunch between 12.30pm and 1.30pm), where advisers can signpost you to local support that most fits your needs, including our Change Mental Health services. We offer initial advice on money worries and help to deal with emergencies.
Contact 0808 8010 515, email us at advice@changemh.org or fill out the enquiry form on the Advice and Support Service page.
