Seasonal Affective Disorder - S.A.D
….. What is it. How it can affect you. What you can do to help yourself.
What is Seasonal Affective Disorder - S.A.D?
‘Seasonal affective disorder (SAD)* is a type of depression. It happens during certain seasons of the year, most often fall or winter. It is thought that shorter days and less daylight may set off a chemical change in the brain leading to symptoms of depression ’.
John Hopkins Medicine
SAD affects up to One in twenty people in the UK (Health watch Uk) with men more likely to be diagnosed than women. In the U,S it affects about 5% of adults. SAD typically lasts about 40% of the year. Often leading to a whole variety of unwanted symptoms,
According to Mind UK, It's common to feel affected by the changing seasons and weather, or to experience
times of year when we feel more or less comfortable. For example, you might find that your mood or energy levels drop when it gets colder (or for some warmer), or notice a changes in your sleeping or eating patterns.
But if these feelings are interfering with everyday life, it could be a sign of SAD. Especially if symptoms keep coming back the same time, each year.
If this sounds familiar, you might want to seek professional medical guidance.
How Seasonal Affective Disorder can affect you:
Feel anxious, irritable and experiencing a low mood
Feelings of despair
Guilt
Worthlessness
Feeling lethargic (lacking in energy)
Sleepy during the day
Sleeping for longer than normal
Find it hard to get up in the morning
Craving carbohydrates
Weight gain
Finding it hard to stay connected with family and friends
*NB - SAD can be difficult to diagnose because there are many other types of depression that have similar symptoms. It may take some time before you and a GP realise that your symptoms are forming a regular pattern.
What you can do to help yourself
Six self-help tips for seasonal affective disorder (SAD)
Get outside during daylight - If the decrease in daylight hours is affecting your mood, try to make the most of them and get outside when you can. Even a cloudy day will provide your body with the light it’s craving. So, whether it’s the first thing you do when you get up in the morning, or something you fit into your lunch break, wrap up warm and head out into the great outdoors.
Brighten up your environment - If you work indoors, try to let as much sunlight into your working environment as possible. Open any curtains or blinds and sit by a window if you can.
As well as making your environment bright, you could also try bringing the outside world in with some indoor plants to help you feel a bit closer to nature.
Eat well - It’s important to eat a healthy, balanced diet to make sure your brain gets everything it needs to function properly. Try to eat little and often, and drink enough water throughout the day to help keep your brain energised and hydrated. Avoid drinking alcohol too, as this can make you feel worse.
Exercise (outdoors – if you can!) - Doing regular physical activity can help with low mood as well as improve your physical health. The National Institute for Health and Care Excellence (NICE) recommends exercise for depression because it can help with mental wellbeing. Exercise can also help to improve your sleep. So, getting outside and moving if you’re feeling low might just help to take your mind off things and lift your mood. It doesn’t have to be too intensive – go for a walk, gentle jog or cycle if you feel up to it.
Keep a diary - It can sometimes help to keep a diary (either on paper or using an app on your phone). By making notes of your SAD symptoms, you can pick up on any patterns. This could help you to understand what makes you feel better, and what makes you feel worse.
Plan ahead - If you recognise patterns of feeling low, it can help to plan ahead for those difficult days. This might involve stocking up on things you need, and freezing meals in case you don’t have energy to cook. You might also think about rearranging meetings or events for another time or planning some relaxing activities. Think about what might work well for you.
https://www.bupa.com
These are just a few suggestions, things that you can try for yourself to help with SAD symptoms.
Even if you don’t have SAD, these six tips can help you to look after yourself better during the winter months.
Help yourself create a better, happier, best version of ‘you’ now and longer term. Choose to take action today by supporting yourself to make healthier lifestyle choices
Each positive step you take ‘today’,moves you closer to realising your full health and wellbeing potential.
If you’d like to learn more about ‘Seasonal Affective Disorder - S.A.D’ and what you can do to help yourself, or you need support with another aspect of your Health & Wellbeing journey. Please use my contact form to get in touch.
Professionally trained and qualified to support people with their Life’s journey.
Helping you achieve success and fulfilment in all areas of your life. Best wishes always - Julie