What is Seasonal Affective Disorder (SAD)?
Explore the growing phenomenon impacting people across the UK this winter and the ways you can tackle its symptoms.
Caroline Cogdon, Counselling Service Clinical Manager here at Tyneside and Northumberland Mind was recently interviewed by The Chronicle to discuss Seasonal Affective Disorder, which you can read here, so we wanted to create this blog post to offer you more insight and hints and tips.
Understanding Seasonal Affective Disorder (SAD) and How to Cope
As winter sets in and the clocks go back, many of us experience changes in mood and energy levels. For some, however, the darker days bring about a mental health condition known as Seasonal Affective Disorder (SAD), which can make life incredibly challenging. SAD is a form of depression linked to the lack of sunlight and is especially common in regions with long, dark winters.
What Is Seasonal Affective Disorder?
Seasonal Affective Disorder (SAD) affects many people and is often triggered by shorter days and less sunlight, which can disrupt the body’s natural circadian rhythms. These rhythms act as our internal clock, helping to regulate sleep, energy levels, and mood. When our exposure to natural light decreases, our body’s systems may not work as efficiently, leading to symptoms of depression and anxiety.
Recognising the Symptoms of SAD
SAD is not just the “winter blues.” It’s a form of depression, marked by symptoms like:
Persistent low mood
Loss of interest in activities you once enjoyed
Fatigue or low energy levels
Difficulty concentrating
Feelings of worthlessness or guilt
Social withdrawal
For some, these symptoms can be severe, affecting day-to-day functioning. If you notice these symptoms in yourself or someone else, it’s essential to take them seriously and seek support.
Why the Clocks Going Back Worsens SAD
The end of daylight saving time means shorter days and even less natural light, which can further disrupt circadian rhythms. With less exposure to daylight, our bodies may struggle to maintain normal serotonin (a mood-regulating hormone) and melatonin (a sleep-regulating hormone) levels, which can lead to more pronounced symptoms of depression. Many people find this shift especially challenging, as it coincides with colder weather, making it less appealing to spend time outdoors.
Practical Tips for Coping with SAD
Although SAD can feel overwhelming, there are practical steps you can take to help manage the symptoms:
Maximise Your Exposure to Natural Light
Getting as much sunlight as possible can make a difference. Try taking a walk during lunch breaks or finding time in the morning to go outside. Even small amounts of natural light can help boost mood and energy levels.
Stay Physically Active
Exercise is a powerful mood booster. If possible, aim to exercise outdoors, as this can provide both physical benefits and additional exposure to daylight. Even a brisk walk can make a difference.
Consider Rearranging Your Workspace
If you work from home or in a dark office, try moving closer to a window. Simple changes to your environment can make a big impact on your mood and energy.
Join Groups or Social Activities
While it can be challenging to socialise when feeling low, staying connected with others can improve mood and combat isolation. Consider joining a group or participating in regular social activities to lift your spirits.
Prepare Ahead
If you’ve experienced SAD in the past, plan ahead. Set up routines and healthy habits before winter sets in. This proactive approach can help manage symptoms before they become too challenging.
Seek Professional Help
Talking through options with a professional can open doors to effective treatment and support. You can always reach out to us and contact our support line when you need it.
When to Seek Help
It’s crucial not to dismiss SAD as a “seasonal slump.” It’s a type of depression, low mood may last for an extended period and can escalate without support. If you’re experiencing these symptoms, especially if they don’t go away, it’s important to talk to your GP or a mental health provider.
Reaching Out for Support
If you or someone you know is struggling with SAD, know that you’re not alone. Many people experience this condition, and support is available. Whether it’s talking to family members, friends, or a professional, taking that first step can make a world of difference. At Tyneside and Northumberland Mind, we’re here to help you. Without treatment, SAD can lead to more severe symptoms, including suicidal thoughts. By reaching out for support, you’re taking an essential first step towards managing the condition.
If you’re experiencing SAD or need someone to talk to, please reach out. We’re here to help.
