What is Seasonal Affective Disorder?

Winter can feel like a bit of a slog. But, sometimes, there’s more to it than a case of the blues. Could it be Seasonal Affective Disorder? Or are the dark evenings just making you feel a little low? Whatever the cause, we’ll find out more and help you learn ways to feel more like yourself again.

Winter blues can happen as the cold season sets in, bringing lower temperatures, shorter days, and a disruption to normal routine with it. 

Seasonal Affective Disorder – also known as SAD – is another reason you might struggle at this time of year.

It’s a type of depression that comes and goes according to the seasons. Most often, it appears in winter, but some people experience SAD in the summer, too.¹ 

Scientists are yet to understand the true cause of SAD, but theory is that the lack of sunlight affects a part of the brain called the hypothalamus.

Research has shown that exercise works wonders in alleviating symptoms of depression, due to the release of endorphins (“feel-good” chemicals that can boost mood).²

It also has the potential to improve your sleep, helping you combat those winter blues in more ways than one.³ 

A lack of light can affect our circadian rhythm, the internal clock in our brain that operates in a 24-hour cycle.

It’s important to keep the good times going and live like it’s a different season. Meet friends for a coffee, talk to them on the phone, or do something together online if it’s difficult to get out and about.

The first step is difficult, even if you have people who you know will listen. But it’s important to tell someone how you’re feeling and get the support you need.

Dream of crashing waves and the feeling of sand between your toes – even if it stays a dream. Big, small, or imaginary, it feels good to have something to plan. And even though we can all dream of a holiday, sometimes an adventure can simply be at your doorstep. Whether it’s a solo nature walk, a shopping spree, or something outside of your comfort zone (think pottery, dance, or beginner Muay Thai!), a dream can go as far or wide as you make it as long as you have something to look forward to.

A diet rich in nutrients can help boost your mood and energy levels, maintain your weight, and keep you from giving in to cravings.Include plenty of protein, fresh fruit, and vegetables – especially foods rich in vitamin D, like oily fish, egg yolks, and red meat.⁶

Follow a routine that encourages rest at bedtime, such as drinking soothing tea, playing soft music or relaxing sounds, and turning the lights down low. Make sure your room is a comfortable temperature and stay away from anything that may overstimulate your senses, including electronics. Lastly, try to go to sleep and wake up around the same time – and make sure you have some light (natural or artificial) to greet you when you do!

The winter sadness may be fighting, but you can fight back harder!

Find time to do what you enjoy. Write down how you’re feeling and what you’re looking forward to once winter ends, working as an outlet and a guide to future happiness. 

If you’re struggling to cope and these strategies alone aren’t enough, speak to your GP for advice. They can help you work out whether it’s SAD and help you explore ways to manage your mental health.

Though both leave you feeling low, there’s a difference between general winter blues and the more serious, long-term SAD.