We are approaching the shortest days of the year and the weather is at its gloomiest. Spring seems to be a long way off, and this can occasionally dampen the spirits of even the most buoyant personalities. For some people, the effects of scarce sunlight are more serious: they experience a condition known as Seasonal Affective Disorder (SAD).
This is often colloquially referred to as the ‘winter blues’, because it is a type of depression that usually affects people during the autumn and winter. Occasionally, it affects people during other seasonal changes, such as the transition to summer. However, it’s more common to notice the onset when the clocks go back at the end of October.
Here’s a look at the symptoms of SAD, and some strategies to help manage it. If you would like some more personalised advice, you may wish to consider CBT therapy at our Manchester city centre office. This is a type of talking therapy that helps you to identify and manage negative thoughts and behaviours.
What are the symptoms of SAD?
The exact symptoms will vary from person to person, but common signs of SAD include persistent low mood; lack of energy; difficulty concentrating; changes in sleep patterns; feeling anxious or agitated; social withdrawal; and changes in appetite, such as craving stodgy food or eating less than usual.
What are the causes of SAD?
The exact causes of SAD are not fully understood, but it’s thought that the reduced sunlight exposure in winter is a trigger. This can disrupt the body’s internal clock (circadian rhythm), which controls our sleep patterns and appetite. It may reduce levels of serotonin, which is a hormone that affects mood and can also disrupt sleep when depleted.
How can SAD be treated?
The main treatments for SAD include lifestyle changes such as getting outdoors as much as possible and increasing exercise levels; talking therapies such as CBT; and medication. Some people also find that using a light box to simulate sunlight exposure is beneficial.
Tips for managing SAD day to day
If possible, get outside for a brisk walk at lunchtime when sunlight is at its strongest. Even if the weather is wet and overcast, there’s still plenty of UV light that will make a difference to your mood. Invest in a weatherproof coat to encourage you to get outside even if the weather is poor.
The exercise will also stimulate the release of endorphins, helping to lift a low mood. Try to stick to a regular exercise routine even when your motivation is low, because this will help to manage your energy levels, promote better sleep, and reduce feelings of anxiety or agitation.
If spending a lot of time indoors is unavoidable, consider how you can increase the amount of daylight exposure, such as fully opening blinds or curtains, or moving your chair or desk closer to a window.