Have you been feeling a little SAD?

Seasonal Affective Disorder (SAD) is referred by the NHS as ‘winter depression’, it is a type of depression that follows a seasonal pattern.

Do you find that as the days get shorter and the temperature changes, that your mood and energy levels change? If so, it is likely you could be one a many people who experience SAD each year. I have experienced it since I was a teenager, although back then I had no understanding of what was wrong, and was often written off as a moody, sullen teenager, my Dad knew better and each year would tell me I had SAD. Usually to an eye roll from me, but now I know he was probably right.

Now I can spot it as it starts to appear, for me it is when the mornings start to draw in, and I wake-up when it is still dark.

In this article, I’ll explain what SAD is, its’ main causes and some things that may help to manage it.

So, what exactly is Seasonal Affective Disorder?

According to the NSH, is it a type of winter depression. I know depression can sound concerning to most people, especially if you haven’t had experience of it yourself. It can be more helpful to think of it as low mood - that doesn’t sound as clinical.

It is low mood that typically follows a seasonal pattern. You might notice it happening at a similar time each year, if you move to a different time zone etc. It is more common during winter months but can happen in Spring or Summer, however this is much less common.

Although it’s called SAD, it is more than just feeling ‘sad’ which is a very normal human emotion, it’s a deeper feeling of hopelessness and deeper feeling of being unmotivated to do the things you normally do.

What Causes SAD?

As with most cases of depression and low mood, the exact causes are not fully understood, here are some (not all) factors that are believed to contribute to it’s development.

1. Lack of Sunlight: Reduced daylight during the Autumn and Winter months can disrupt the body’s internal clock. You may of heard of it, it’s called the circadian rhythm and this disruption can lead to the feelings of lethargy and depression.

2. Reduced Serotonin Levels: Sunlights plays a part in the production of Serotonin, an important neurotransmitter that helps regulate mood. Lower levels of light can lead to a drop in serotonin, resulting in a feeling of depression.

3. Vitamin D deficiency: The sunlight helps the body produce vitamin D, which is an essential port of mood regulation. A lack of sunlight can result in vitamin D deficiency and is thought to contribute to SAD.

Common Symptoms of SAD.

SAD symptoms can range from mild to severe and can overlap with symptoms of depression. Some of the more commonly reported sypmtoms include:

• Fatigue and low energy

• Persistant sadness or feeling hopeless

• Loss of interest in things you normally enjoyed

• Weight gain or loss

• Sleep disturbances

• Difficulty concentrating or making decisions

• Feeling low self-worth and unexplained guilt

Noticing these symptoms in your self and those you love is a valid exercise, and if you notice they occur once a year during the darker and colder months - it could be SAD.

What can help?

Of course SAD can feel overwhelming, and if you are feeling some of the symptoms listed above you should see your GP to talk about your symptoms and let them know how long you have have been experienceing them.

Some strategies that might help:

1. Light therapy

2. Cognitive Behavioural Therapy (CBT)

3. Medications

4. Vitamin D supplement

5. Exercise

6. Keeping a routine

7. Meditation, breathing and mindfulness

8. Yoga - of course yoga is on the list

Knowing when you need the help of a professional

Sometimes it’s important to know when to ask for help. If you notice your mood getting worse and the sypmtoms listed here are affecting your ability to function, then it’s time to seek. some professional help. Start with your GP - who will provide you a diagnosis and in some cases refer you to a specialist who can help you to develop a treatment plan.

Never suffer in silence, if you notice something doesn’t feel right, ask for help.

Final word

I hope you now have a good understanding of what SAD is and how it can affect you, it’s not a made-up condition and your health provider will take you seriously if you think you are suffering from it.

Over the years I have developed my own self-care system that I use as soon as I notice the symptoms begin, one of the best things I started using was a sunrise lamp. It tricks my eyes and brain into thinking I am being woken up by the sunrise and was a game changer for helping me manage that sluggishness that SAD can create.

The next thing is yoga - my yoga routine changes in the darker colder months. I include more energising vinyasa flows than I do in the summer months and an important aspect of the practice is that I leave enough time for a breathing or meditation practice at the end. Sometimes this is a walk in the morning light while practicing a breathing exercise or just staying in the moment and being grateful for the life I breath from nature.

I increase my vitamin D supplementation and combine it with magnesium to support absorption. (Side note - always discuss supplementation with your GP especially with you are on other medications.)

Finally I allow myself some time to withdraw and hunker. I now, feel like I know that my SAD is triggered by trying to keep up with the same routine I have in the Summer, but as an introverted lark (morning person for those owls among us) it just doesn’t work for me. So, instead I allow myself cosy nights in, longer mornings in bed, and genuine permission to rest more.

It all changes with knowing yourself just a little better. That change can happen on the yoga mat, but you already knew I was going to say that, didn’t you?

Until next time my friend.

Vxx

PLEASE NOTE: The information provided in this blog is for general informational purposes only and should not be considered a substitute for professional medical advice, diagnosis, or treatment. Always seek the guidance of your doctor or other qualified health professional with any questions you may have regarding your health or medical condition. Never disregard or delay seeking medical advice because of information you have read here or seen online.

References: https://www.nhs.uk/mental-health/conditions/seasonal-affective-disorder-sad/overview/#:~:text=Seasonal%20affective%20disorder%20(SAD)%20is,feel%20better%20during%20the%20winter. [Accesses October 2024]