As the days grow shorter and the skies turn grey, many of us feel a natural shift in mood. But for some, this seasonal change is more than just the “winter blues”—it’s a condition known (somewhat ironically) as SAD (Seasonal Affective Disorder). SAD is a type of depression, typically recurring each year, starting in the late autumn or early winter and remitting during the spring and throughout the summer.
What Exactly is SAD?
SAD is formally recognised as a major depressive disorder with a seasonal pattern. While less common, some people experience a reverse pattern, with depressive episodes occurring during the spring and summer. The most common form, however, is the winter-pattern SAD.
The Science Behind the Seasonal Shift
The cause of SAD is strongly linked to the decrease in sunlight during the winter. Experts believe this reduction in light can disrupt the body’s internal biological clock, or circadian rhythm, leading to a misalignment.
- Melatonin Levels: The body produces the sleep-regulating hormone melatonin at higher levels in the dark. The increased darkness in winter can lead to an overproduction of melatonin, making you feel excessively sleepy and lethargic.
- Serotonin Imbalance: Serotonin, a neurotransmitter that affects mood, may be imbalanced. Reduced sunlight can cause a drop in serotonin levels, triggering depressive symptoms.
- Vitamin D Deficiency: Sunlight is essential for the production of Vitamin D, which plays a role in serotonin activity. Lower levels of Vitamin D in winter may also contribute to SAD.
Key Symptoms of Winter-Pattern SAD
SAD symptoms tend to mimic those of major depression.
- Mood: Feeling depressed, hopeless, or worthless nearly every day
- Energy: Low energy (lethargy), feeling sluggish, and increased fatigue
- Sleep: Oversleeping (hypersomnia), difficulty waking up
- Appetite: Increased appetite and carbohydrate cravings
- Social: Loss of interest in activities; social withdrawal
What Do You Do To Manage SAD?
Lifestyle Adjustments
- Simple changes to your routine can help mitigate symptoms:
- Maximise Sunlight Exposure: Take walks outside, especially in the morning.
- Exercise Regularly: Any physical activity helps improve your mood.
- Eat well: Focus on a balanced diet rich in fruits, vegetables and lean proteins.
- Prioritise Sleep Hygiene: Maintain a consistent sleep schedule to help maintain your circadian rhythm.
Light Therapy (Phototherapy)
Light therapy involves sitting a set distance from a special device called a light box, which emits a bright, full-spectrum light for about 20–30 minutes each morning. The bright light mimics natural outdoor light, helping to regulate your circadian rhythm. It has to be a light box specifically designed for full-spectrum light – Don’t use a normal indoor lamp or a sunlamp.
Medication
If your doctor diagnoses you with SAD, they may prescribe antidepressants that you start taking from Autumn until the Spring. It is thought that these medications work by balancing serotonin levels in the brain.
Therapy
Although there is a physical cause of SAD, talking therapies can help. Hypnotherapy and CBT can both be used to help clients with SAD.
And Finally …
SAD is a real condition. You can get a diagnosis for SAD if you want help from your doctor. However, large numbers of people develop SAD-like symptoms but are not bad enough to received a diagnosis.
Whether or not you have been diagnosed with SAD – hypnotherapy can help. I operate my hypnotherapy clinic in Fleet, Hampshire. If you would like to Contact Me, I would be happy to talk to you about what hypnotherapy can do for you.
Photo by David Kanigan on Pexels
