As we pass the time of Christmas, many are looking forward to the summer or are still reminiscing of the festive period. But for some, this time of year brings more than just colder weather; it brings a heavy sense of sadness, fatigue, and disconnection. If you’ve felt the weight of the winter months pressing down on you, you might be experiencing Seasonal Affective Disorder (SAD).
What is Seasonal Affective Disorder?
SAD is a type of depression that follows a seasonal pattern, typically beginning in late autumn or early winter and lifting as spring arrives. It’s more than just a case of the "winter blues"; it can affect your mood, energy levels, sleep, and even your ability to connect with others.
Common symptoms include:
Persistent low mood or feelings of sadness
Loss of interest in activities you once enjoyed
Fatigue and difficulty concentrating
Sleeping more than usual but still feeling tired
Cravings for carbohydrates and weight gain
In the UK, approximately 2 million people experience SAD each year, with women being more commonly affected than men. While its exact cause isn’t fully understood, SAD is closely linked to reduced exposure to sunlight during the winter months.
Why Does SAD Happen?
Our bodies rely on natural light to regulate a variety of processes, including sleep, mood, and energy levels. When daylight hours shrink, it disrupts the production of key hormones:
Melatonin: Increased production of this hormone in darker months can make you feel sleepier and less alert.
Serotonin: Lower levels of this "feel-good" hormone, often triggered by reduced sunlight, can contribute to depression.
Circadian Rhythm: The body’s internal clock, which governs sleep-wake cycles, can fall out of sync, leading to fatigue and mood swings.
Think of your brain as a sunflower, seeking light to thrive. Without sufficient sunlight, it struggles to maintain balance and vitality.
There is also the psychological impacts of what darkness can feel like. Just think about being in your bedroom with all the lights off, you know in theory where everything is but you can feel isolated from it. This works on a grander scale, where you can feel isolated in your home, especially when you take into account the cold and wet weather that can make it harder for many to even leave their house.
Practical Ways to Manage SAD
If you’re struggling with SAD, know that you’re not alone, and there are small steps you can take to feel more like yourself. Here are some potential strategies to help:
1. Bring Light Into Your Life
Maximise Natural Light: Spend time outdoors during daylight hours, even on cloudy days. A walk in the park or sitting by a sunny window can have a surprising impact. Do this in a way where you notice the light, feel the warmth of the sun or notice the bite of a chilly breeze on your skin.
2. Take Care of Your Body
Movement: Gentle exercise, such as yoga or walking, releases endorphins that can improve your mood. Try bundling up and embracing nature—even a short stroll can refresh your spirit.
Nourishment: The NHS actually recommend taking vitamin D supplements over the winter months to help.
3. Prioritise Restful Sleep
Maintain a consistent sleep schedule to support your circadian rhythm. It’s easy to lose track of time when it feels dark all the time, so focus on trying to get restful sleep
Limit screen time in the evening, as blue light can interfere with melatonin production. Our bodies react to the darkening as one of the signal to sleep, the blue light from screens can interfere with that.
4. Connect with Others
Reach out to friends or family members who uplift you. Isolation can amplify feelings of sadness, so prioritise connection, even if it’s a simple phone call or virtual chat.
Consider joining a support group for those experiencing SAD. Shared understanding can bring comfort and reduce feelings of loneliness.
5. Seek Professional Support
If SAD significantly impacts your daily life, therapy can offer a safe space to explore your feelings and develop coping strategies.
Your GP may also recommend medications, such as antidepressants, if symptoms are severe.
Finding Hope in the Darkness
While the darker months can feel overwhelming, remembering to reach out can be hard. When you feel isolated, even interaction with other people can feel like too much.
Part of therapy meeting you where you are—with warmth, compassion, and a listening ear, and absolutely not just telling you to get over it, or that you’ll be fine, but to walk alongside you, helping you rediscover light even on the cloudiest days.
Helpful Resources:
If this resonates with you, feel free to reach out to me and we can discuss how we could work together to help you.
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