As the days grow shorter and the winter months set in, some people may notice a significant shift in their mood and energy levels. While it’s normal to feel a bit sluggish on darker days, for some, this change can be more severe, leading to what is known as Seasonal Affective Disorder (SAD). Let’s explore what SAD is, why it occurs, and how you can support yourself or others who may be struggling.

What Is Seasonal Affective Disorder (SAD)?

Seasonal Affective Disorder is a type of depression that typically occurs during specific seasons, most commonly in autumn and winter, when daylight hours are reduced. It’s not simply about feeling down on a grey day; SAD can impact a person’s ability to function, affecting their mood, sleep, energy levels, and overall well-being.

SAD is recognised in the Diagnostic and Statistical Manual of Mental Disorders (DSM-5) as a subtype of major depressive disorder, with a seasonal pattern.

What Are the Symptoms of SAD?

The symptoms of SAD mirror those of depression but follow a seasonal cycle. People may experience persistent low mood or feelings of sadness, a lack of energy, and difficulty concentrating. Oversleeping, changes in sleep patterns, increased appetite with cravings for carbohydrates, and weight gain are also common. A loss of interest in activities once enjoyed, coupled with feelings of worthlessness, hopelessness, or guilt, may also occur.

It’s important to note that SAD can range in severity. While some individuals may experience milder symptoms often referred to as “winter blues,” others may face debilitating episodes of depression.

What Causes SAD?

The exact causes of SAD are not fully understood, but several factors are believed to contribute. A lack of exposure to sunlight during shorter days can disrupt the body’s internal clock, leading to feelings of disorientation and fatigue. Sunlight plays a role in regulating serotonin, a neurotransmitter that influences mood, and reduced sunlight can lead to a drop in serotonin, contributing to symptoms of depression. Longer nights can increase melatonin production, a hormone that affects sleep patterns and energy levels, leaving people feeling sluggish and low. There may also be a hereditary component, as SAD can run in families.

Who Is Affected by SAD?

While anyone can develop SAD, some factors increase the likelihood. People living further from the equator, where daylight hours are more limited in winter, are at higher risk. Women are more likely to be diagnosed with SAD than men, and younger individuals, particularly those in their twenties and thirties, are more commonly affected. Having relatives with SAD or other forms of depression can also increase susceptibility.

Coping Strategies and Treatment Options

Fortunately, SAD is treatable, and there are various strategies to help manage symptoms:

Light therapy is one of the most effective treatments, involving sitting in front of a lightbox that mimics natural sunlight. Regular use can help regulate serotonin and melatonin production, improving mood and energy levels. Spending time outdoors during daylight hours, even on cloudy days, can be beneficial. Opening curtains and sitting near windows to let in as much natural light as possible is also helpful.

Counselling and Talking therapies can address negative thought patterns and help develop healthier coping strategies.

Regular physical activity can boost endorphins and reduce stress, while a balanced diet with limited refined sugars and plenty of whole foods can help stabilise mood.

In some cases, antidepressants may be prescribed, particularly if symptoms are severe. Selective serotonin reuptake inhibitors (SSRIs) are commonly used to treat SAD.

Maintaining a consistent daily routine, practising good sleep hygiene, and engaging in self-care activities can create stability and improve overall well-being.

When to Seek Help

If you or someone you know is experiencing symptoms of SAD that significantly interfere with daily life, it’s important to seek professional help. A GP or mental health professional can provide a proper diagnosis and discuss treatment options. Remember, there is no shame in seeking support, and you don’t have to face this alone.

Final Thoughts

Seasonal Affective Disorder is more than just feeling a little low during winter; it’s a recognised mental health condition that can deeply affect those who experience it. By understanding the signs and exploring available treatments, it’s possible to take steps toward improving mood and finding balance during the darker months. If you are struggling or feel that you need support, don’t hesitate to reach out to a mental health professional. You deserve to feel supported and cared for year-round.

'Supporting your journey of self-exploration with compassion and care'.

Zuzana Antalikova
Trauma-Informed Integrative Counsellor, MBACP
www.selfreach-counselling.co.uk
info@selfreach-counselling.co.uk

Emergency Contacts: Samaritans: 116 123 (UK, free, 24/7)
Mind: 0300 123 3393
NHS: Dial 111 or contact your local GP service.

Bibliography

American Psychiatric Association. (2013). Diagnostic and Statistical Manual of Mental Disorders (5th ed.). Arlington, VA: American Psychiatric Publishing.

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Partonen, T., & Lönnqvist, J. (1998). Seasonal Affective Disorder. The Lancet, 352(9137), 1369–1374. https://doi.org/10.1016/S0140-6736(97)12344-3

National Institute for Health and Care Excellence (NICE). (2023). Depression in Adults: Recognition and Management. Retrieved from https://www.nice.org.uk

Rohan, K. J., Roecklein, K. A., Tierney Lindsey, K., Johnson, L. G., & Lacy, T. J. (2009). A Randomized Controlled Trial of Cognitive-Behavioural Therapy, Light Therapy, and Their Combination for Seasonal Affective Disorder. Journal of Consulting and Clinical Psychology, 77(5), 941–954. https://doi.org/10.1037/a0016243