Seasonal Affective Disorder

Winter is coming! As I type this article from sunny Queensland, I am more than excited that we have made it through the hot months and winter is finally at our doorstep. I cannot wait to get out my cosy pyjamas and snuggle up under a blanket.

Some people are dreading the colder season as much as I am looking forward to it These people might be affected by ‘winter depression’, or more accurately, ‘Seasonal Affective Disorder’ (SAD)

SAD is a type of depression that usually occurs during the autumn and winter months, when the days are shorter and the sun is around less Symptoms of SAD can include lack of energy or oversleeping, difficulties waking up, fatigue, overeating and craving carbohydrates, and weight gain, as well as a loss of interest in normal activities

Although more research is required in the area, medical professionals believe SAD is related to the lack of sunlight we receive in winter Sunlight affects our hormones, and some people are more susceptible than others

Reading the above, it’s not a surprise that SAD occurs more often in the northern hemisphere, where long, dark winters are frequent SAD is rarer in countries in the southern hemisphere like Australia. However, many of us do report feeling flat and lethargic in winter.

But what is the difference between a mild case of this “Winter Blues” and having a condition such as SAD? The main difference is the effect your change in mood has on your ability to enjoy life For people who do not have a condition like SAD, their symptoms are lighter, clear up on their own, and don’t hang around for a long period of time.

People that are experiencing SAD, however, will have symptoms similar to major depression. These may include profound sadness, loss of pleasure, and feelings of despair, guilt, and worthlessness

When you suspect the latter might be the case, it is important you seek professional help. Contacting your EAP provider for counselling is a good first step, as is seeing your GP Both are also appropriate steps to take even when your symptoms are milder

Your GP may provide you with a mental health care plan to see a mental health professional Of course, other courses of action are possible, such as vitamin D supplements, which help regulate our serotonin levels and counteract the lack of sunlight.

A specific treatment for SAD is bright light therapy Being exposed to a bright light coming from a special light box for 30 minutes a day can help people feel much better after a few days

When your experience is not as severe to necessitate a trip to the doctor, there are several things you can undertake yourself Going outside as much as possible and exercising regularly can help lift your mood and reduce symptoms. Be sure to keep a close eye on yourself though, and to seek help if things are not improving

Finally, as a winter enthusiast, here are some additional tips to help you make the most of the season.

Embrace the cosy Instead of lamenting the fact that it’s dark and cold outside, lean into it Light some candles, snuggle up with a good book or a binge-worthy TV show, and indulge in some comfort food Just be careful not to overdo it on the mac and cheese

Find your winter hobbies This is the perfect time to pick up a new hobby or revisit an old one. Maybe you’ve always wanted to learn to knit, or maybe you’re a closeted puzzle fanatic Whatever it is, find something that brings you joy and dive in

Plan a winter getaway. If you can swing it, a sunny vacation in the middle of winter can do wonders for your mood If you don’t have the budget for a tropical escape, even a day trip to a nearby place or weekend at a cosy cabin can be a great way to break up the monotony of the season

Lastly, don’t beat yourself up Sometimes we feel like we should be able to just snap out of it and power through, but as this article pointed out, there could be some physiological processes at play It is important to accept where you are and give yourself the care and support you need.

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