October 29th 2024.
As the leaves change colors and the weather turns colder, many people may experience a shift in their mood. The official start of the "sunset at 5pm season" has arrived with the clocks going back on Sunday. While the extra hour of sleep or Halloween partying may have been enjoyable, it also means that the days are getting darker, which can lead to some not-so-great feelings. Yes, we're talking about seasonal depression. Clinically known as seasonal affective disorder (SAD), it is a type of depression that is directly linked to the change in seasons, particularly in the winter.
Similar to other forms of depression, SAD can cause changes in mood, difficulty sleeping, loss of enjoyment in daily activities, feelings of hopelessness, and an overall sense of gloominess that matches the dreary weather outside. If you or someone you know may be prone to this disorder, keep reading. While there is no special cure, we do have a guide with everything you need to know to help you cope.
First, let's understand the difference between SAD and depression. While depression can last for extended periods of time, even years, SAD is typically isolated to the colder months. Symptoms tend to start in the autumn and winter and improve in the spring and summer when there is more daylight. According to pharmacist Ian Budd from Chemist4U, sunlight plays a crucial role in producing vitamin D and regulating brain functions, including mood. Less sunlight can lead to a decrease in serotonin, a hormone that helps stabilize mood, resulting in feelings of sadness or low mood.
Anyone can be affected by SAD, but those who have a history of anxiety or depression may be at a higher risk. Psychotherapist Somia Zaman explains that SAD is not just feeling a bit down because it's winter, but a clinical disorder that can severely impact people.
The duration of SAD varies from person to person. Recurrent SAD sufferers may experience symptoms for four to five months, but like with any form of depression, there is no one-size-fits-all timeline. Some may only experience symptoms for a few weeks, while others may struggle for the entire autumn and winter season. Additionally, SAD can manifest in different ways, such as winter-pattern SAD (winter depression) or summer-pattern SAD (summer depression).
So, how can we beat seasonal depression? Budd suggests several things that can help, including staying physically active, eating a balanced diet, maintaining a regular sleep routine, and staying connected with others. Regular exercise can boost mood and improve overall health. Outdoor activities on sunny days can have additional benefits. Dr. Elena Touroni, a consultant psychologist, also recommends getting as much daylight exposure as possible, even during the colder months. She warns that a lack of light can contribute to low mood.
In addition to exercise, Budd suggests nourishing our bodies with a healthy diet, including foods rich in vitamins, minerals, and essential fatty acids. Swapping sugary foods for leafy greens, lean proteins, and whole grains can provide steady energy levels. Omega-3-rich foods like salmon, walnuts, and flaxseeds can also support brain health.
Establishing a regular sleep routine is another useful tool for managing SAD. Budd suggests incorporating a wind-down ritual, such as reading or meditating, and avoiding blue light devices before bed. This routine helps the body produce melatonin, a hormone that regulates sleep, which is especially important during the winter when natural light exposure is limited.
For those who experience emotional instability and depression during other times of the year, therapy, counseling, or medication may also be beneficial. If you prefer to manage SAD without clinical help, Budd stresses the importance of staying connected with friends, family, and colleagues. Social interaction plays a key role in maintaining positive mental health, so making plans and spending time with loved ones can provide emotional support and counteract feelings of loneliness.
Many people with SAD have found relief using light therapy or SAD lamps. While the evidence supporting their effectiveness is mixed, some individuals have found them helpful. Budd suggests using a SAD lamp during your morning routine, such as while eating breakfast, as it can significantly boost mood and energy levels. This can help ease the transition between the warmer and colder months. Light therapy is most effective when started early in the season, gradually helping the body adjust to shorter days and less sunlight exposure.
If you're looking to try a SAD or light therapy lamp, Budd recommends ensuring it meets therapeutic standards with a brightness of at least 10,000 lux. Following recommended usage times is also crucial for safely experiencing potential benefits.
Remember, if you're struggling with SAD, there are ways to minimize its effects. Prioritize your mental and physical well-being and don't panic. This season will come to an end, and hopefully, so will your low mood. If you need someone to talk to, the Samaritans are available 24/7. You can call them for free, email, or visit their website for more information.
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