Seasonal Affective Disorder (SAD), Depressive Disorder with Seasonal Pattern or ‘Winter Depression’ is the time in which symptoms of depression worsen in an individual. These syndromes can include a persistent low mood, loss of pleasure in everyday activities, sleeping longer than normal and the feeling of despair, guilt and worthlessness. According to the American Psychiatric association, this form of depression affects about 5% of adults in the US and according to BUPA, it affect 3 in 100 people in the UK. It is also 4 times more likely to affect women than men.
While the specific cause of SAD is unknown; it has been linked to the reduced exposure to sunlight during the winter months. This in turn has been cited to affect the hypothalamus of the brain, a region which regulated the production of hormones. Melatonin (the hormone that makes you sleepy), serotonin (the hormone that affects mood and appetite) and the circadian rhythm (the process in which sunlight affects bodily function) are all disrupted by the change in weather patterns and exposure to the sun.
The point in which it is necessary to see a GP is when you are struggling to cope with the symptoms of SAD. An assessment will be carried out to check mental health and any potential changes in lifestyle behaviours given the seasonal shift. Confirmation of this type of depression can be seen when the SAD strikes at the same time every year and periods of depression are followed by period without depression.
While SAD may sound unmanageable, treatments are available to help alleviate symptoms and develop positive coping mechanisms. NICE recommends that SAD should be treated similarly to other forms of depression, including CBT (cognitive behavioural therapy) or medication – such as antidepressants. Light therapy has also been cited as a popular form of treatment.
Other forms of treatment at home include:
- Getting as much sunlight as possible (this could be achieved through brisk walks and working near a window)
- Making the work and home environments open and refreshing
- Taking plenty of exercise (this should be something you enjoy and carry out regularly to boost your mood and maintain a structured routine)
- Avoiding stressful situations and taking steps to cope with stress
These methods of treatment are achievable and can be integrated into one’s daily routine in order to cope with the symptoms of SAD, and hopefully manage the behavioural shifts that occur.
SAD can affect anyone, so it is vital that you look out for friends and family members during the winter months. There are a variety of ways in which you can support friends/ family experiencing SAD, including:
- Letting them know you are there for them; providing them with the space to open up about their mood and feelings
- Support them in seeking help: this allows the affected individual to feel recognised and understood in their condition
- Not being critical; this creates a supportive and encouraging environment in which affected individuals don’t feel pressured or judged
- Asking them what helps; they may want emotional support or another method of support than helps them deal with their condition. It is important to listen and provide them with personalised, effective methods of help.
- Help them to plan ahead; this could aid the affected individual in coping with their condition and preparing themselves for future symptoms. Thus, creating a proactive, autonomous plan which reduces the likelihood of elevated SAD symptoms.
By supporting yourself and others, you have created an environment in which SAD is dealt with in a personalised, impactful manner. This will hopefully allow you to manage said period of time effectively and comprehensively. Remember, SAD can impact us all – but the sooner we recognise and manage the problem, the sooner you will feel in control of your life and the moods that arise.