Seasonal Affective Disorder, commonly referred to as SAD, is a type of depression that occurs at a specific time of year, typically during the autumn and winter months when daylight hours are shorter. While anyone can be affected by SAD, it is particularly prevalent in countries like the United Kingdom, where the seasonal variation in daylight hours is significant.
Research indicates that approximately 1 in 15 people in the UK experience SAD each winter, with symptoms ranging from mild to severe. According to the NHS, women are about 40% more likely to report symptoms of SAD than men, and the condition is most common in individuals aged 18 to 30.
SAD is more than just feeling down during gloomy weather; it is a clinically recognised condition with specific symptoms. The exact cause of SAD is not fully understood, but it is believed to be linked to reduced exposure to sunlight. This reduction can disrupt the body’s internal clock, known as the circadian rhythm, and lead to imbalances in brain chemicals such as serotonin and melatonin, which affect mood and sleep.
In recent years, government and healthcare institutions have taken steps to combat SAD and raise awareness. The NHS has expanded access to talking therapies through its Improving Access to Psychological Therapies (IAPT) programme, which includes CBT tailored to seasonal depression. Public health campaigns emphasise the importance of physical activity and light exposure during winter months, while local councils in some areas have funded community activities to encourage social interaction. Additionally, mental health charities such as Mind and Rethink Mental Illness provide resources and helplines to support those affected by SAD.
Symptoms of SAD
Many people who suffer SAD don’t detect it earlier. To understand it better, some or all the symptoms below can indicate it, although they can vary in severity:
- Persistent low mood or sadness
- Loss of interest or pleasure in everyday activities
- Fatigue or lack of energy
- Difficulty concentrating
- Increased appetite, particularly for carbohydrates
- Weight gain
- Oversleeping or difficulty waking up in the morning
- Feelings of hopelessness, guilt, or worthlessness
Who Is at Risk?
It is also important to note that susceptibility varies across gender, age group, and demographic. Medical history also plays a major role. Certain groups are more susceptible to SAD:
- Women are more likely to be affected than men.
- Young adults and middle-aged individuals are at higher risk.
- Those with a family history of depression or SAD.
- People living further from the equator, where daylight hours are shorter in winter.
How do you deal with or manage SAD?
SAD can be challenging but manageable. There are practical steps that individuals can take to alleviate symptoms and improve their quality of life. The extent of this depends on the individual. Also, these steps don’t replace your GP’s advice or recommendation:
- Maximise Exposure to Natural Light:
Spending time outdoors during daylight hours is very key, even if it is cloudy. Keeping curtains and blinds open to let in as much natural light as possible and arranging furniture to sit near windows. - Light Therapy
Light boxes that mimic natural sunlight can be effective in reducing symptoms. These are widely available and easy to use. - Regular Exercise
Physical activity can boost mood by releasing endorphins and reducing stress. Aim for at least 30 minutes of moderate exercise most days of the week. - Maintain a Healthy Diet
Reduction in sugary and processed food consumption will help to avoid energy crashes. Also, maintaining healthy meals rich in all nutrients can be of great help. - Networking and Social Connection
Social interaction can help combat feelings of isolation and loneliness. This means regular visits from friends or family, engaging in social activities, and participating in group activities can make a big difference.
Raising awareness about SAD is crucial, especially among older adults who may already be vulnerable to feelings of isolation during the winter months. Individuals can better manage the condition and enjoy a higher quality of life, even during the darker seasons.