What is Seasonal Affective Disorder (SAD) and how is it treated?
There are so many wonderful things about the autumn and winter months. The leaves changing colour, frosty morning walks, cosy nights in, bonfires, warm seasonal smells, and of course, Christmas and the New Year.
But this time of year can also bring new challenges. If you find that the colder months lead to low mood and a lack of motivation, you’re not alone. Seasonal Affective Disorder (SAD) impacts around two million people each year in the UK.
But what is SAD, and what causes it?
Below, we’re going to take a detailed look at the symptoms, causes and treatments, as well as who is most likely to be affected by this mental health issue.
What is SAD?
SAD stands for Seasonal Affective Disorder. This is a type of depression that follows a seasonal pattern, typically during the autumn and winter months, and tends to improve during spring and summer.
That said, 10% of cases do occur in the warmer months, though this is much less common.
What are the symptoms of Seasonal Affective Disorder?
Though everyone is different and your symptoms – or combination thereof – may differ, there are some common symptoms that you may experience if you’re suffering from this type of seasonal depression. Some of the most common symptoms of SAD include:
- Persistent low mood
- Loss of interest in normal everyday activities
- Feeling irritable
- Fatigue
- Sleeping longer than normal and finding it hard to get out of bed
- Feelings of despair, guilt and worthlessness
- Feeling stressed or anxious
- Difficulty concentrating
- Increased or decreased appetite
What causes Seasonal Affective Disorder?
The exact cause of SAD isn’t fully understood, though research has found that there are several contributing factors. Below, we’ll share some of the key reasons that you might struggle with your mental health in the colder months.
1. Reduced exposure to sunlight
Less exposure to sunlight can disrupt your body’s natural clock. This is called your circadian rhythm, and it regulates your sleep, mood and hormone levels, so when it becomes disrupted during the darker months, you might find you suffer from feelings of depression.
2. Changes to your serotonin levels
Less sunlight can also cause a drop in your serotonin levels. This is the chemical in your brain that affects your mood, and lower serotonin has been linked to low mood and depression.
3. Increase melatonin production
The darker months can force your body to produce more melatonin, leading to an imbalance. As melatonin regulates sleep and mood, this imbalance can lead to fatigue or changes in how you feel.
4. Genetic vulnerability
SAD can run in your family, suggesting a hereditary link to this mental health condition. Plus, those with certain genetic variants that impact serotonin levels will be more likely to suffer from SAD.
5. Changes to your lifestyle
Lastly, the colder, wet months can lead to a reduction in outdoor activities and outdoor exercise. Exercise and light exposure both impact mood, so spending less time outdoors can affect your mental well-being.
Who is affected by SAD?
Let’s start by saying that mental health problems don’t discriminate, and anyone can suffer from SAD. However, there are certain groups that are more at risk, like those with a family history of mental health illness.
Not only this, but women are around four times more likely to suffer than men, and young adults are the biggest demographic, though children and teens can also be affected.
On top of that, people who live further from the equator and experience much longer, darker winters, can feel the effects of SAD more, such as those living in Denmark, Sweden and Finland.
How is Seasonal Affective Disorder diagnosed?
SAD is typically diagnosed by a qualified healthcare provider, this could be a doctor, psychiatrist or psychologist, your therapist will also be able to recognise your symptoms and advise you, though they are usually unable to prescribe medication to treat this problem.
There is no one test for diagnosing SAD, so this is done through a comprehensive evaluation, and the outcome is based on your symptoms, history and seasonal pattern.
How is Seasonal Affective Disorder treated?
We’ve briefly touched on medication as a treatment for SAD. In some cases, antidepressants (like SSRIs) can be prescribed to treat this condition, especially if symptoms are severe or recurrent. Which medication and how strong it is will be decided by your doctor or healthcare provider.
Other ways SAD can be treated include:
- Light therapy (Phototherapy) – Sitting near a specially designed light box that mimics natural sunlight can help to reset your circadian rhythm and boost your mood
- Talking therapy – In particular, Cognitive Behavioural Therapy (CBT) can help change negative thoughts and behaviours related to seasonal depression
- Lifestyle changes – Getting outside during daylight hours wherever you can, eating a balanced diet, and taking supplements such as Vitamin D supplements can all support your mental health
- Maintaining your network – It can be harder to feel motivated to go out during colder months, but maintaining social connections is so important
Are you suffering from SAD?
If you or someone you know is suffering from Seasonal Affective Disorder, or perhaps you’ve got symptoms but have yet to be diagnosed, I can help. At Cypselae Counselling, I offer talking therapy to those suffering from mental health issues like SAD.
As a qualified therapist, I use a holistic approach to support every client in need, giving you dedicated time and space to talk to someone outside of your world.
If you’d like to know more or if you’d like to arrange a free 20-minute phone call for an initial discussion, please do get in touch today.