Beyond the Winter Blues: Understanding Seasonal Affective Disorder

As winter approaches and the seasons change, so do people’s moods. For some people, these mood changes can be severe and debilitating. If you find yourself becoming depressed as the nights close in, you may be suffering from Seasonal Affective Disorder (SAD).  

SAD is a type of depression that happens over the winter months. While many people find it more difficult to get motivated when it’s cold and dark outside, SAD goes beyond “winter blues”; it is a recognised medical condition that can significantly impact your life. 

What Are the Symptoms of SAD?

• Persistent feelings of hopelessness and sadness
• Feelings of despair, guilt, and worthlessness.
• Irritability or agitation
• Loss of interest in previously enjoyed activities
• Fatigue and increased need for sleep
• Sleeping during the day
• Difficulty concentrating
• Decreased sex drive
• Changes in appetite, especially craving for carbohydrates
• Weight gain

If you are suffering from any of these symptoms, get in touch with your GP, or alternatively, book an online GP appointment to get help. 

Causes and Triggers

While the precise biological cause of SAD is still unknown, factors have been shown to trigger SAD.

Reduced Sunlight Exposure

Reduced light exposure can lead to a drop in serotonin, a chemical in the brain (neurotransmitter) that affects your mood. For this reason, SAD is more common in people who work indoors, such as in offices without a lot of natural light. It is also more common in people who live further north, as winter days are shorter the further away from the equator you are.  

Body Clock Disruption

Melatonin is another chemical your body produces. It is the chemical responsible for you feeling sleepy – your brain has it in response to darkness. It stops making it when exposed to light. This is why it is harder to get up when it is still dark and why you begin to feel sleepy at night. 

Melatonin is why daylight is crucial in regulating your body’s natural rhythm (known as your circadian rhythm), which tells your body when to sleep and when to wake up. 

For this reason, some people who have to wake up when it is still dark outside find their natural body clock disrupted, resulting in poor sleep quality and SAD. 

If body clock disruption is a trigger, you may feel particularly depressed in the morning, particularly before the sun rises. 

How is SAD treated?

Things You Can Try Yourself

• Maximise natural sunlight exposure
• Brief lunchtime walks can really help
• Try and make work and home spaces light and airy
• Sit near windows indoors
• Take regular outdoor exercise
• Eat a healthy, balanced diet
• Talk with friends and family so they understand your changes in mood

Talking Therapies

• Cognitive Behavioural Therapy (CBT)
• Counselling or psychodynamic psychotherapy

Medication

• Antidepressants, specifically SSRIs, can boost serotonin levels in your brain and improve your mood

Light Therapy

• Light boxes emit bright light, simulating sunlight
• Sunrise alarm clocks that light up your bedroom as you wake up

Conclusion

Seasonal Affective Disorder is not just winter blues. It can be debilitating, making it difficult to live a normal, happy life during the cold, dark winter months. 

However, there are treatments available. If you think you may be suffering from SAD, don’t hesitate to reach out. Please book an appointment with your GP or use an online GP service to consult a doctor to see how they can help.