The cold days and dark nights during the autumn and winter months are enough to make anyone feel glum, and as the bad weather draws in once more, it makes sense that this would affect our mood too.
But if you’re consistently finding yourself in low spirits and it’s beginning to affect your everyday life, you could be showing signs of Seasonal Affective Disorder, commonly referred to as SAD.
SAD is recognised as a mental illness, a subtype of depression. With various treatment options available, it certainly can be managed effectively, and more easily than you might think.
From symptoms to treatment options, Dr Preethi Daniel, Clinical Director at London Doctors Clinic, answers all your questions about Seasonal Affective Disorder.
What is Seasonal Affective Disorder?
Also called the winter blues, Dr Daniel explains that SAD is a type of depression more apparent in the cold months due to lack of sunshine.
“It’s normal to feel cheerful in the summer and it’s normal to want to hibernate and stay cosy in the winter,” says Dr Daniel.
“When these feelings greatly affect your day to day life though, it may be SAD.”
What are the symptoms of SAD?
Lack of energy and poor sleep can be key symptoms of Seasonal Affective Disorder (SAD). (Gregory Pappas/Unsplash )
SAD presents itself much the same as any other depressive illness.
“Low mood, lack of concentration, poor sleep, poor appetite, low energy, lack of pleasure in usual activities and carb craving can all be symptoms of SAD,” says Dr Daniel.
“Usually, this coincides with the clocks changing and the dreary nights setting in.”
“The exact cause isn’t fully understood but it is thought to be due to lack of sunlight.
“Sunlight is important to our circadian rhythms, which helps regulate hormones such as melatonin and serotonin, working to keep our mood on an even keel and sleep better.
“Vitamin D is very important to maintain a good mood. We get it naturally from sunlight and store it in our skin. Unfortunately, on cloudy days, we make less of it and deplete our stores quickly. This not only affects our mood, it also causes general aches and pains adding to further woes.”
What’s the difference between SAD and depression?
Dr Daniel says the only difference between SAD and depression is the season.
“If somebody is experiencing symptoms of depression particularly as it gets colder every year but find themselves generally well during the rest of the year, they probably have SAD.”
When does Seasonal Affective Disorder start and end?
“Generally, as the days get shorter, we start seeing more SAD, with symptoms tending to be most severe in December, January and February.
“In theory, it should end with the spring sunshine.”
How many people have SAD?
1 in 15 people will have SAD in the winter months, according to NHS estimates.
“The prevalence is probably around 4-6% of the general population,” Dr Daniel elaborates.
“Countries with colder climates are more likely to be affected.”
Is Seasonal Affective Disorder genetic?
“There is no clear evidence to say it is genetic.
“But if a first-degree relative has SAD, like parents or siblings, then it is more likely you might have SAD.”
How is Seasonal Affective Disorder diagnosed?
“It can be tricky to diagnose SAD because symptoms overlap with other types of depression.
“A seasonal variation and periods of good mood are essential diagnosis of SAD.”
What is SAD light therapy and can it help?
SAD lamps and light boxes are designed to make up for lack of sunlight by producing light which mimics natural outdoor light.
Whilst they can be an effective form of treatment for SAD, Dr Daniel warns that NICE still remains unsure of their efficiency.
“If you do choose to use one, sitting in front of it for 30 minutes can boost your mood,” she says.
“It is generally used in the day and avoided in the hour or so before you go to bed.
“SAD lamps are not available on the NHS, so you may want to consider buying one online.”
Can you have Seasonal Affective Disorder in the summer?
“Most people experience SAD in winter but a few may experience symptoms in reverse.”
How is Seasonal Affective Disorder treated?
“SAD can usually be treated successfully through talking therapies, anti-depressants and light therapy.”
Is there any medication for SAD?
“Yes. The common ones we prescribe are Selective serotonin reuptake inhibitors (SSRIs).
“It can take some weeks to kick in fully and so you may consider starting them in anticipation of winter.”
Can psychotherapy help SAD?
“Yes. Psychotherapy is one of the recommended forms of treatment for SAD. CBT therapy, counselling and mindfulness may also be appropriate.”
How to cope with SAD in the winter
Here are some of Dr Daniel’s top tips on beating the winter blues:
1. Stock up on fruit and veg
“Limit your carbohydrate intake and don’t rely heavily on caffeine or sugar.
“Research has found eating foods rich in folic acid such as leafy greens help make serotonin, which is a happy hormone.
“Also try to eat berries, as there is evidence to suggest they prevent us from releasing cortisol, which is responsible for stress.”
“Exercising regularly helps release those happy hormones.
“If you find you are a little demotivated at work, do some deskercise or go out for a brisk walk at lunchtime.”
“Even on a cloudy day, we need natural light to reset our circadian clock so it’s a good idea to keep your curtains open during the day.”
“If you are trying really hard but are still finding those winter days a struggle, consider speaking to your GP or even your friends and family. Counselling, psychotherapy and medication can also be used to treat SAD.”
