Overview
SAD (seasonal affective disorder) is a form of depression that is triggered by changes in the seasons. Most of the people that are affected by the condition have winter SAD, which starts in the autumn as the days get shorter and the evenings become darker. Symptoms get more severe during the winter months of December, January and February. It’s also possible to have the rarer form of summer SAD that occurs in the late spring and throughout the summer months.
We can all be affected by changes in the seasons and the weather, you often hear people talk about the winter blues, or dreading heatwaves as they struggle with their mood or energy levels when it gets colder or warmer. SAD however is much more serious than this as it is a form of depression and it can affect people’s lives on a daily basis.
Causes of seasonal affective disorder
The exact cause of SAD remains unknown but research believes that a lack of sunlight, can affect the hypothalamus in the brain and the body’s ability to produce both serotonin and melatonin. The hypothalamus is responsible for releasing hormones that affect body temperature, sleep patterns, hunger, thirst, mood and sex drive.
Reduced exposure to sunlight can affect the body’s ability to produce serotonin, a neurotransmitter which helps to regulate your mood. If you lack serotonin it can lead to poor sleep, memory problems, a reduced libido and poor appetite which can lead to depression. It can also affect melatonin production which your brain is triggered to produce when it gets dark to help you sleep, when it gets light, it stops production in order to help you wake. A lack of vitamin D, which you get through contact with sunlight can also cause some symptoms, so most people take a vitamin D supplement through the winter months which helps to boost their serotonin levels.
Risks of developing SAD
The condition usually occurs between the ages of eighteen and thirty and is more common in females than males. Your risk of developing the condition could be greater if:
· You have a family member with the condition or a family history of major depression or schizophrenia
· If you have bipolar or major depression you could be at risk of symptoms worsening as the seasons change
· If you have low levels of vitamin D that cannot be met by daily over the counter supplements
· The condition is more common in people that live far north or south of the equator, presumably because of longer winters/summers dependant on where they live
Complications of SAD
You should not dismiss symptoms of SAD, as it is a form of depression and if left untreated symptoms can worsen and lead to:
· Anxiety
· Eating disorders
· Problems with school or work attendance or performance
· Social withdrawal
· Substance misuse
· Suicidal thoughts
Symptoms of SAD
As SAD is a form of depression as you would expect it shares symptoms with the condition, however with SAD symptoms will change throughout the year and will be milder in the autumn and spring and worsen in the winter and summer depending on the type of SAD a person has. The type and severity of a person’s symptoms can also vary amongst individuals. Common symptoms of both types of SAD can include:
· Problems with sleep patterns
· Feelings of hopelessness, sadness or despair
· Having low self-esteem and feelings of worthlessness
· Low energy levels, feeling fatigued and having general aches and pains
· Problems concentrating
· Changes to your eating habits
· Being less sociable and not wanting to see other people or engage in activities they used to enjoy
· A reduction or loss of libido
· Suicidal ideology, thinking of death or suicide or attempting to take your own life
Summer SAD
Symptoms that usually only occur in summer SAD are:
· Poor appetite leading to weight loss
· Problems sleeping, or waking often during the night
· Aggressive behaviour or feeling anxious, irritable or restless
Winter SAD
Symptoms that are more specific to winter SAD are:
· Sleeping too much or struggling to wake up
· Gaining weight as you find yourself crave carbohydrates
· Feeling tired and lacking motivation and energy
How you can help manage your SAD
Symptoms can be difficult to cope with but there are ways you can try to manage them. What works for one person might not work for another so it’s a case of finding what works best for you, you can try things such as:
Taking care of your physical health
Try and avoid too much caffeine, tobacco or alcohol as a way of managing your symptoms, as whilst you may feel initial benefits, long term they will only make your symptoms worse. Maintaining a healthy diet and eating regularly is important to try and maintain your blood sugar levels. Take regular exercise and ensure you have a consistent sleep pattern, going to bed and rising at the same time every day. When you feel depressed you can often forget about selfcare and personal hygiene, so taking a shower or having a bath and getting dressed every day as well as trying to go out can make a big difference to how you feel.
Learn to relax and improve your mental health
You can boost your mental health by trying things like mindfulness, meditation, relaxation and breathing techniques or practicing yoga, they can all help to reduce your stress levels and help with anxiety. Even trying to do things that you used to enjoy or just relaxing listening to music can help boost your mood. Spending time in green surroundings amongst nature can also help to lift your spirits.
Finding help and support
Don’t be afraid to tell people how you feel especially when your symptoms are at their worst. You can do this by either confiding in a friend or family member, or by calling one of the emergency contact numbers provided my government healthcare providers or mental health charities, especially if you are feeling suicidal. You can also find help within support groups where you can talk to people who share your challenges and can provide advice on how they manage their symptoms.
Seeking professional help
If you are struggling with your symptoms and they are having a negative affect on your home, work, or social life then you should consult your doctor as soon as possible. They can check to see if you have any underlying physical reasons for your symptoms, such as a severe vitamin D deficiency or thyroid problems. You may also have other mental health conditions which have gotten worse due to seasonal changes. Once they have made a diagnosis of SAD then they can work out a treatment plan that could involve a combination of treatments.
Medication and light therapy
Dependant on your symptoms and their severity your doctor could prescribe you with antianxiety medication, antidepressants or SSRI’s (selective serotonin reuptake inhibitors) to help manage your symptoms.
They could also recommend you try light therapy which researchers believe works by simulating the sunlight to help increase production of serotonin and melatonin. It involves using a light box preferably in the mornings, which gives off either a blue or a strong white light, or the use of a lamp or alarm clock that simulates dawn. If you are taking the herbal remedy St Johns wort, certain antipsychotics or even some antibiotics then you may not be able to use this particular form of therapy. It cannot cure the condition, but it can help some people with their symptoms.
Counselling and therapy
Your doctor could refer you, or suggest you see a mental health practitioner privately, who could use one or a combination of therapies to help you, these could include:
CBT (cognitive behavioural therapy)
Is a form of talking therapy which focuses on recognising and changing negative thoughts and behaviours and relacing these with positive ones.
Counselling
Also a form of talking therapy which takes place on a one to one basis with a trained counsellor where you talk about your concerns and the things that are worrying you
Psychodynamic psychotherapy
Another form of one to one talking therapy which focuses on how your childhood experiences and unconscious mind can affect your current thoughts and behaviours.
Therapy usually takes place on a weekly or fortnightly basis and can take place over a period of weeks or months. As medication can often take between four to six weeks to take effect it can help to start therapy at the same time. Written by Jan, Jeana and Wendy at Barnsley Hypnosis and Counselling (UK). For more free Information click above link.
