How does seasonal affective disorder affect us?
BLOG BY REBEKAH. C
Here's everything you need to know about the realities of SAD
Seasonal Affective Disorder (SAD) is a common issue affecting around 5% of adults worldwide [1]. Depending on where in the world you’re located, your risk of suffering from SAD may be higher. For instance, SAD affects up to 3 in every 100 people [2] in the UK and is particularly common in Nordic countries, where residents have reduced exposure to sunlight. But what exactly is SAD? Despite how commonplace this condition can be, it’s still widely misunderstood. A form of depression that becomes more significant during particular seasons, SAD can make it very difficult for people to be balanced and happy during the winter months.
What is SAD? Signs and symptoms
The exact cause of Seasonal Affective Disorder is unknown, and experts say contributing factors can vary from one person to the next. You may have a higher risk of SAD if your family has a history of psychological conditions. The symptoms of SAD, and how it influences your life, can differ depending on who you ask. Just as anxiety affects people differently, SAD can cause different responses too, such as daytime fatigue, trouble concentrating, feelings of hopelessness, lethargy, increased irritability, unhappiness, no interest in social activities and weight gain. If you have pre-existing mental health conditions, like depression or anxiety, you might find these symptoms also increase when you’re experiencing periods of SAD.
Early warning signs of SAD
#1 High carb cravings
Eating carbs when the weather gets colder is common for people with Seasonal Affective Disorder. Carbs help with the creation of Serotonin [3]– the “feel-good hormone” which antidepressants can boost.
#2 Mood swings on dim days
If the occasionally cloudy or rainy day leaves you feeling a little bleak, this could be a sign you’re influenced negatively by the weather. Pay attention to your mental health symptoms, and how they change during different times of the year.
#3 Anxiety about winter
If you’re the kind of person who wishes they could simply hibernate and forget winter entirely, then you might suffer from SAD. Watch out for feelings of nerves or anxiety about the upcoming colder months.
#4 Problems with sleeping
Some people with SAD feel more fatigue during the winter months, but they struggle to get the right amount of sleep due to their feelings of anxiety. If you’re dealing with fatigue, this could be a sign of SAD.
#5 Changes in your day to day habit
Does your desire to spend time with people start to wane during the winter months? Do you struggle to concentrate on things you would normally enjoy doing, or spend more time in bed? This could be a warning sign.
Early warning signs of SAD
#1 High carb cravings
Eating carbs when the weather gets colder is common for people with Seasonal Affective Disorder. Carbs help with the creation of Serotonin [3] – the “feel-good hormone” which antidepressants can boost.
#2 Mood swings on dim days
If the occasionally cloudy or rainy day leaves you feeling a little bleak, this could be a sign you’re influenced negatively by the weather. Pay attention to your mental health symptoms, and how they change during different times of the year.
#3 Anxiety about winter
If you’re the kind of person who wishes they could simply hibernate and forget winter entirely, then you might suffer from SAD. Watch out for feelings of nerves or anxiety about the upcoming colder months.
#4 Problems with sleeping
Some people with SAD feel more fatigue during the winter months, but they struggle to get the right amount of sleep due to their feelings of anxiety. If you’re dealing with fatigue, this could be a sign of SAD.
#5 Changes in your day to day habit
Does your desire to spend time with people start to wane during the winter months? Do you struggle to concentrate on things you would normally enjoy doing, or spend more time in bed? This could be a warning sign.
How can you manage SAD?
Like many mental health issues, managing SAD can be complex, because different strategies will work better for specific people. Some people find it’s extremely helpful to use special light boxes designed to replicate natural light for at least thirty minutes per day. You can also use dawn simulators to mimic the sunrise, which helps to stimulate the body clock. Light therapy is the most common treatment for SAD, but it should generally be used with a doctor’s supervision, and with specific devices. Tanning beds and other light-emitting sources won’t necessarily work as well as the products suggested by your doctor.
Other ways to manage SAD
#1 Dealing with symptoms
Dealing with symptoms like anxiety can help to make the experience of SAD less overwhelming. Natural substances like CBD oil tinctures can help to keep you calm during the days when you feel panic or stress. CBD can even help to reduce overall feelings of depression and low mood.
#2 Improving your sleep
Mental health conditions like SAD are much harder to deal with when you’re struggling with fatigue at the same time. Improve your sleep hygiene to increase your chances of a good night’s sleep. Following a routine each night to help you wind down before bed and getting up at the same time every morning can help a great deal. You can also consider using CBD oils to relax you for sleep.
#3 Exercising
Exercise helps to tackle all forms of depression and improves your ability to release endorphins for feel-good results. A little regular exercise will also help you to get a good night’s sleep, and expose you to more natural sunlight, which increases your vitamin D levels and may help to diminish SAD.
#4 Getting the right nutrition
Good nutrition with healthy lean protein, plenty of fresh fruits and vegetables will make you feel better all-around throughout the winter and summer months. Your doctor might also recommend taking supplements, like vitamin D, if you’re not getting enough exposure to the sun. This could help to reduce some of the negative side effects of SAD.
#5 Counselling
Various forms of depression, including SAD, can sometimes be treated with counselling and therapy. These strategies can help you to come to terms with the issues causing your changes in mood. Your counsellor may also recommend taking antidepressants if your feelings of low mood are severe.
Dealing with SAD
SAD is a common problem, but the good news is it doesn’t have to control your life. Some simple changes to your routine, improvements to your nutrition and exercise strategy, and other treatment methods can all help to get you back on track. Because the symptoms of SAD are similar to various mental health conditions, it can be difficult to differentiate between this issue and other problems. Remember, you should always talk to your doctor when concerned about your physical or medical health, to get their guidance on how to best seek treatment.
References
[1] https://www.psychiatry.org/patients-families/depression/seasonal-affective-disorder#:~:text=About%205%20percent%20of%20adults,and%20less%20sunlight%20in%20winter.
[2] https://www.mind.org.uk/information-support/types-of-mental-health-problems/statistics-and-facts-about-mental-health/how-common-are-mental-health-problems/
[3] https://www.webmd.com/depression/features/carbohydrate-craving#1
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