Sunset at 5pm season is officially upon us, thanks to the clocks going back on Sunday.
While it was nice getting that extra hour of sleep or Halloween partying, the darker days can result in some darker feelings.
Say hello to your not so good pal, seasonal depression. Known clinically as seasonal affective disorder (SAD), it’s a type of depression directly linked to the change in seasons, especially in the winter.
Much like other depressive disorders, SAD can result in mood changes, sleeping difficulties, loss of daily enjoyment, feelings of hopelessness and generally feeling as doom and gloomy inside as it looks outside.
If you believe you or someone close to you is prone to the disorder, read on. While we don’t have a special cure, we do have this everything you need to know guide to help you cope.
What is the difference between SAD and depression?
Where depression can last for weeks, months, or, in some cases, years, SAD is mostly isolated to the colder months. Symptoms tend to begin around autumn and winter, then improve in spring and summer when there is more daylight.
Pharmacist for Chemist4U Ian Budd, explains: ‘Sunlight plays a crucial role in helping the body produce vitamin D and maintain certain brain functions, including those regulating mood. Reduced sunlight may cause a drop in serotonin, a mood-stabilizing hormone, which can lead to feelings of sadness or low mood.’
Who is most commonly affected by seasonal depression?
Unfortunately, everyone can be susceptible to SAD, and your risk of being affected by it is higher for those who have previous experience with anxiety or depression.
According to psychotherapist Somia Zaman ‘SAD is very different to just feeling a bit low because it’s winter and it’s cold and dark and miserable,’ as ‘it is a clinical disorder that can affect people quite severely.’
How long does SAD last?
For recurrent SAD suffers, they commonly report symptoms occurring for four to five months of the year. But like with any form of depression, there is no one size fits all.
While some may experience it for mere weeks, others may be prone to it from the very beginning of autumn through the early days of spring.
And that is just winter-pattern SAD, also known as winter depression. As it turns out, these feelings aren’t just isolated to the colder months, in some rare cases, they can begin around spring and last through to autumn, which is known as summer-pattern SAD or summer depression.
How to beat seasonal depression
Budd reveals that there are multiple things you can do to help beat seasonal depression, including moving your body, eating right, sticking to a sleep routine and staying connected.
’Engaging in regular physical activity is a natural way to lift your spirits and keep your body healthy. Exercise stimulates the release of endorphins, the body’s “feel-good” hormones, making it an ideal remedy for boosting your mood,’ Budd says, adding that outdoor activities on sunny days ‘provide extra benefits’.
Dr. Elena Touroni, consultant psychologist and co-founder of The Chelsea Psychology Clinic, agrees, stating that you should ‘get as much daylight exposure as possible’ by taking advantage of the hours when there is light outside. It’s cold, so it may be ‘tempting to stay indoors, but lack of light is linked to low mood.’
In addition to a regular exercise routine, Budd says, ‘nourishing your body with a balanced diet that includes foods rich in vitamins, minerals, and essential fatty acids can improve your mood and energy levels.’
He suggests swapping high-sugar foods that result in energy crashes for leafy greens, lean proteins, and whole grains, which provide a steady source of energy. Omega-3-rich foods like salmon, walnuts, and flaxseeds are also beneficial, as they are proven to support brain health.
Elsewhere, a sleep routine could be one of your best tools in the SAD toolbox, and Budd says it’s even better when you couple it with a wind-down ritual like reading a book, meditating or staying off blue light devices one hour before bed.
‘A consistent routine helps your body produce melatonin, the hormone responsible for regulating sleep, which is especially important during winter when natural light exposure is limited,’ he says.
For those who are prone to emotional instability and depression during non-winter months, you may also want to look into therapy, counselling, or medication to help you.
Or, if you know you get SAD but want to fight it without clinical help, Budd urges the importance of staying connected to your friends, family and colleagues as social interaction plays a ‘key role’ in maintaining positive mental health.
‘Making plans with friends or family—whether through coffee dates, group activities, or simple catch-ups—can provide emotional support and counteract feelings of loneliness.’
Do SAD lamps/light therapy work?
Another way to help fight SAD is with light therapy or SAD lamps, which are becoming increasingly popular among those with the disorder. Budd says that while the evidence surrounding their effectiveness is ‘spotty’, some people find it useful, so it could be worth trying it out during the winter months.
‘These lamps can mimic sunlight and ‘stimulate natural body rhythms,’ especially if used in the morning,’ he says.
Budd suggests being close to your SAD lamp during your morning routine, like when you’re eating breakfast as it ‘can significantly boost your mood and energy levels’ and make the transition between the warmer and cooler months more ‘seemless’.
‘Light therapy can be more effective when started early in the season, as it helps your body adjust gradually to shorter days and lower sunlight exposure, potentially reducing the onset or severity of symptoms,’ he adds.
For those wanting to try out an SAD or light therapy lamp, Budd explains that there are a few things to look out for, including making sure it meets therapeutic standards. This means it has to have a brightness of at least 10,000 lux.
‘This intensity is often required for noticeable effects,’ he says. ‘Also, following recommended usage times (generally 20-30 minutes each morning) is key to experiencing potential benefits safely.’
If you are suffering from SAD, there are plenty of ways of minimising its effects, as suggested above.
The main thing is not to panic and do the best you can for your mental and physical wellbeing. The season will come to an end – hopefully alongside your low mood.
Samaritans are here to listen, day or night, 365 days a year. You can call them for free on 116 123, email [email protected] or visit samaritans.org for more information.
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