Seasonal Affective Disorder and How To Alleviate Symptoms

NB: Please consult your doctor for personalized medical advice.

As winter is fast-approaching, for some, cold winter nights seem idyllic; tucked under blankets, fuelled with hot chocolate. Yet, for others, the winter months aren’t so cheerful. Seasonal affective disorder (SAD), sometimes referred to as “Winter Depression,” is a form of depression that may arise during the darker and colder months of the year.

Anyone who has suffered with depression is aware of the severe symptoms. The long-lasting low mood can affect your everyday life often seeming all-consuming. So, imagine that intensified all the more during specific seasons.

A recent survey conducted by the The Weather Channel and YouGov, reveals that 29% of adults experience symptoms of SAD at this specific time of the year. Symptoms can range from low energy levels, to low self-esteem and anxiety. Thus, as soon as those clocks go back an hour, it means that almost a third of the UK suffer from Seasonal Affective Disorder (SAD).

“It goes beyond simply feeling like the cold and darkness of winter months are a nuisance.”

It’s natural for moods to change when it gets colder or warmer, potentially affecting your sleeping or eating patterns. However, for others, these feelings can have a recurring detrimental impact on their day-to-day life.

Some of the other most prominent symptoms include having an irregular sleeping pattern such as waking up earlier or later than normal or some sort of change in appetite.

In fact, many studies have linked certain types of weather with wellbeing. Over half (57 per cent) of adults have said that their general mood is worse during winter than summer. Such startling statistics reveal just how many people are impacted by this disorder. It goes beyond simply feeling like the cold and darkness of winter months are a nuisance. Lifestyle writer, Shelby Deering, recounts her experiences in battling with the effects of SAD; “One of my earliest memories from childhood is of a feeling of deep sadness even as I looked out at the twinkling Christmas lights… I can still picture the blurred Christmas lights shimmering through my tears”.

Her article, published for the Healthline, discusses how you’re more prone to the disorder the farther north you live. Yet, after almost 35 years with SAD she has created her own encouraging “comfort kit”.  Reading this guide has been particularly inspiring to myself. Despite not acutely suffering from symptoms of Seasonal Affective Disorder, there are times when a gloomy day or rainy weather forecast can dampen my spirit. By adopting some of the measures Deering listed, it can hopefully provide reassurance and escapism to those finding these periods difficult.

Short Walks in Nature:

“by spending more time in tune with nature, it may alleviate stress levels”

Even a small meander around your local park can carry several therapeutic benefits. A recent study published by Harvard Medical School supported the beneficial aspects of regular outdoor walks in stating describing how: “calming nature sounds and even outdoor silence can lower blood pressure and levels of the stress hormone cortisol.” Thus, by spending more time in tune with nature, it may alleviate stress levels in distracting you from the hurly burly off your typical urban setting.

Brighter Home Décor to Combat Winter:

Deering discusses how increasing the amount of natural light or simulated lighting within the house helped combat her winter SAD. Whilst her article specifically discusses her experiences with LED light therapy, numerous studies reflect how any sort of exposure to sunlight, may help boost serotonin levels and improve your mood.

Light boxes can cause users to experience the full “antidepressant effect”. However, you must consult your doctor about any eye or skin problems before using a light box.

For those who are struggling this year with SAD, I hope these therapeutic techniques may provide some relief for you. More information can be found from the following website.

Seek Professional Advice

If necessary, seek out the advice of a medical professional. NHS guidance on SAD can be found here or on the Mind website. While the NHS recommend self-help remedies such as ensuring you get some natural sunlight; SAD can also be treated in the same way as other types of depression – such as Cognitive Behavioural Therapy. You should consider seeing a GP if you think you might have SAD and you’re struggling to cope.

Katie Heyes

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Featured image courtesy of Timothy Meinberg on Unsplash. Image license found here. No changes were made to this image.