It is completely normal to experience fluctuations in our moods throughout the year, or even as seasons change. For instance, some people may find that they are in generally better or happier moods during the spring and summer time, and then find that their mood levels decrease during the cold, winter months. Whilst this may be nothing to worry about as it’s natural to feel down sometimes, there are those who may suffer from the ‘winter blues’ much more seriously than others, so much so that it can negatively impact their day-to-day life. There’s a medical term for this – Seasonal Affective Disorder, also commonly known by its acronym, SAD.

What is Seasonal Affective Disorder?

Seasonal Affective Disorder (SAD) is a type of depression that is seasonal, so those who suffer from it are affected by the changing seasons. SAD can also be referred to as ‘winter blues’ or ‘winter depression as the symptoms of SAD tend to occur during the winter months. However, although less common, there are also people who suffer from Seasonal Affective Disorder in the summer months. In the UK, up to 3 in 100 people suffer from SAD at some point in life.

What Causes SAD?

So, it goes without saying that the main cause of Seasonal Affective Disorder is seasonal, but what is it specifically about the seasons that can cause SAD? The general consensus is that it is unclear what exactly causes SAD so there’s no full explanation for it but there are some theories. It may be caused by different factors and it’s likely to vary for each individual, but a popular concept among theories is related to light, or rather lack thereof. The lack of sunlight during winter is said to possibly affect the hypothalamus in a way that consequently affects the body’s melatonin and serotonin levels which essentially has an impact on mood, sleep, and appetite. Another factor is the body’s clock or circadian rhythm as it is said that the changing seasons can disrupt the body clock and cause depression. 

Seasonal Affective Disorder Symptoms

Even though the exact causes of SAD are unknown and it’s difficult to pinpoint exactly why it happens, Seasonal Affective Disorder is very much real and many people suffer from it and experience its symptoms. The symptoms of SAD can be very similar to the symptoms of other forms of depression, which may include:

• Feeling low most of the time
• Lack of/losing interest in the things you normally enjoy
• Having low energy or feeling tired a lot of the time (particularly during the day)
• Feeling irritated
• Feelings of hopelessness
• Feelings of guilt
• Excessive sleeping
• Finding it difficult to focus or concentrate
• Lack of appetite
• Overeating
• Feelings of low self-esteem
• Thoughts about self-harm
• Social withdrawal

Seasonal Affective Disorder Treatment

The severity of SAD will vary for each individual – whilst for some people, the symptoms may only be mild and rare, for others it can be debilitating and severely affect daily life. The National Institute for Health and Care Excellence (NICE) recommends that people who suffer from SAD should be offered the same treatments as those for other types of depression, which may include medication such as antidepressants and/or cognitive behavioral therapy (talking therapy). Light therapy is also another type of treatment that involves the use of a SAD lamp for light exposure.

Self-Help and Self-Care 

In addition to professional treatment, or if you think your symptoms of SAD are only mild, there are some things that you could do to help yourself in order to hopefully ease the symptoms of SAD.

For Seasonal Affective Disorder in winter/cold months:

• Go outside more frequently so that you can be exposed to as much natural sunlight as possible. Going for a walk once a day could be really helpful.
• Use a SAD lamp/light therapy lamp as these are intended to mimic natural sunlight.
• Do more exercise as this can help to boost your mood during depressive periods.
• Let the people close to you know about SAD, whether this be friends or family, as they may be able to help you get through it and its symptoms.
• Eat a healthy balanced diet as much as possible as this will positively impact both your physical and mental health.

For Seasonal Affective Disorder in summer/warm months:

• Try to figure out what it is about the summer that triggers SAD for you so that you can plan ahead for being in the most ideal situation for yourself in the summer months. 
• Plan to have a summer routine or schedule as sticking to this may help to make you feel better during this difficult time.
• Do more exercise as this can help to boost your mood during depressive periods. 
• Let the people close to you know about SAD, whether this be friends or family, as they may be able to help you get through it and its symptoms.
• Eat a healthy balanced diet as much as possible as this will positively impact both your physical and mental health.  

If you think you may be suffering from Seasonal Affective Disorder and you’re finding it difficult, you should consider speaking to your doctor about it. Don’t suffer in silence!