As the stretch in the evening shortens and that ominously familiar chill seeps into the air, it is difficult to avoid the reality of these final days of summer; winter is coming. While some elate at the return of pumpkin spice lattés, autumnal chic (the thicker the scarf the better), and movie nights and nights by the fire, the worsening weather can have a more sinister effect on people’s moods.
Seasonal Affective Disorder (SAD) is a form of mild to serious depression that tends to affect people coming into the colder months, whereby depressive episodes can be triggered by the worsening weather. According to a study taken in 2005, between 10 and 20 percent of recurring depression cases follow a seasonal pattern.
The symptoms of SAD are not limited to a dip in mood or ‘winter blues’; evidence shows that seasonal patterns have been found in cases of other psychiatric and physical conditions such as bulimia, anorexia, and some anxiety disorders.
The reduced light in the evenings and the colder weather, especially in the initial days of winter can leave a lot of people feeling lethargic and deflated; this generally is not something you have to worry about. However, if you are experiencing cyclical periods of depression that affect your quality of life, specifically in the winter months, you may have SAD.
According to the National Health Services (NHS), symptoms of this disorder include:
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a persistent low mood
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a loss of pleasure or interest in everyday activities
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increase in restless activity
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trouble concentrating
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irritability
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feelings of despair, guilt, and worthlessness
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feeling lethargic (lacking in energy) and sleepy during the day
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sleeping for longer than normal and finding it hard to get up in the morning
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craving carbohydrates and gaining weight
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thoughts of death or suicide
Studies find that SAD is most common between ages 18 to 30, and the incidence rate is four times higher in women than in men. Usually, forms of SAD are mild to moderate and can be eased through several natural therapeutic remedies.
As light deprivation is a big factor in the diminished levels of Vitamin D, exposing yourself to as much natural sunlight as possible is key to boosting serotonin levels. Short periods of regular exercise outside, positioning your workspace near a source of natural light, or even painting your walls a bright colour can all help in this way.
Taking care of your general health and wellness can also help—healthy eating, getting enough sleep, and staying active and connected (such as volunteering, participating in group activities, and getting together with friends and family) can help.
However, if you experience the aforementioned symptoms cyclically for two years or more, you may fulfil the criteria for a SAD diagnosis. In this case, seek the help of a medical professional; just as other forms of mental and physical health, it is important that cases such as SAD do not go unrecognised.
Talk therapy such as cognitive behavioural therapy has proven to be very effective in combating this disorder, as well as light therapy. Self-care is an important element of treating depressive episodes like SAD.
As winter approaches, try your best to keep a positive attitude while monitoring your moods and energy levels. If you find that you are unable to lift a bad mood or help yourself, don’t hesitate to reach out to friends, family, or even your doctor to ensure you get the help you need!
*Her Campus DCU advises reaching out to someone you trust if you are feeling low or are affected by SAD or speaking to your GP.