Many individuals, myself included, may well find themselves grappling with the winter blues. For some, this seasonal mood disturbance goes beyond the ordinary feeling of being down and transforms into Seasonal Affective Disorder (SAD), a form of depression that typically occurs during the autumn and winter months. While the winter season may seem gloomy for those affected by SAD, there are proactive measures and coping strategies that can help individuals overcome its grasp and find joy even in the darkest of days.
Seasonal Affective Disorder is more than just a case of the winter blues; it is a recognised form of depression characterised by a recurrent pattern of mood disturbances that correspond to specific seasons, most commonly in the winter. The reduced exposure to natural sunlight during this time is a significant factor, affecting natural circadian rhythms and neurotransmitter levels in the brain, leading to symptoms such as lethargy, irritability, difficulty concentrating and changes in sleep patterns. This internal clock governs various physiological processes, including the sleep-wake cycle, hormone production and overall mood regulation.
Reduced exposure to natural sunlight during the autumn and winter months plays a pivotal role in triggering the onset of SAD. The lack of sunlight leads to imbalances in the production of key neurotransmitters, such as melatonin and serotonin, which are crucial for regulating mood and sleep. As you might expect, populations that live in the far north such as Norway and Finland often experience SAD. In Iceland however the rich diet of fish means that Icelanders tend not to be affected by SAD even though they live further north and experience much shorter winter days. Vitamin D is critical in helping to ward off SAD.
One of the most effective treatments for SAD is light therapy, also known as phototherapy. This involves exposure to a bright light that mimics natural sunlight, helping to regulate mood and improve energy levels. Light boxes are readily available and can be used in the morning to simulate the sunrise.
Light boxes in conjunction with exposure to natural sunlight, spending time outdoors, especially during the morning hours when the light is most beneficial, can combat SAD. Open curtains, blinds, and position yourself near windows to maximise daylight exposure.
Studies have found that doses of light, either artificial or natural in the morning are most beneficial. The jury is still out on whether an evening dose of artificial daylight helps, but it certainly doesn’t harm.
Physical activity has also been proven to boost mood and alleviate symptoms of depression, so it’s important to incorporate regular exercise into your daily routine, whether it’s a brisk walk, yoga, or any activity you enjoy. Exercise not only releases endorphins but also helps regulate sleep patterns.
While Christmas is a time for indulgence and probably over-eating, your diet can also help stave off the symptoms of SAD. Paying attention to your diet and ensuring you are consuming a balanced and nutritious diet helps. Avoiding an excessive intake of caffeine and sugary foods, is helpful as these can contribute to mood swings and energy crashes. It’s this bit at Christmas and the New Year that’s the most difficult to avoid in my experience.
While the sudden getting together of families can put a strain on relationships over the festive period, surrounding yourself with supportive friends and family, and engaging in activities that bring joy and fulfilment will be a positive contribution to avoiding SAD.
Mindfulness and relaxation techniques are also known to help people who suffer from SAD. Practices such as meditation, deep breathing exercises and mindfulness can help manage stress and promote a sense of calm. Incorporating these techniques into your daily routine will foster emotional well-being.
When I first learned about SAD it came via a work colleague who suffered quite badly from it. While the things described here may help, if the symptoms persist or worsen, seeking professional help is crucial. A mental health professional can provide therapy, counselling, or, if necessary, prescribe medications to alleviate symptoms.
SAD may cast a shadow on the winter months but with proactive measures and a commitment to self-care you can navigate through the darkness. Embracing the winter blues means acknowledging the impact of seasonal changes on mental health and taking intentional steps to counteract their effects. By incorporating light therapy, maintaining a healthy lifestyle, and seeking support when needed, individuals can not only overcome SAD but also emerge from the winter season with a renewed sense of wellbeing and resilience.
Dr James Williams is a senior lecturer in education at the University of Sussex
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