Seasonal Affective Disorder (SAD)

What is seasonal affective disorder?

Seasonal affective disorder (SAD) is a type of depression, which is more apparent during certain seasons. It is often referred to as ‘winter depression’, as symptoms can often be more severe during the winter months; however some people will find they suffer more during the summer than the winter, although this is less common. The weather can also be a contributing factor to SAD, with certain weather conditions making symptoms worse.

Many people will experience changes in their mood due to the changing seasons, such as feeling your energy levels drop or changes to your sleeping or eating patterns, which is very normal and common. The way in which we think about seasonal changes can make things more difficult for us. For example, if as winter draws in we think how horrible the cold weather will be or about the things that we were doing in the summer that we can’t do in winter, we may feel worse than if we embrace and accept the changes as they come. Changing habits with the seasons can be hard but it can help. For example, instead of finding comfort and relaxation in the sunshine we could find this wrapped up in a blanket with a hot drink instead. It might be worth thinking about the things that relax you or energise you and come up with ways to do them in all the seasons.

However, if changes begin to affect your day-to-day life and become a problem, it is advisable to seek advice from a GP who may diagnose depression. They may diagnose seasonal affective disorder if the symptoms appear worse during the same time each year. 

How might SAD be experienced?

There are a number of ways in which SAD might be experienced, but you may not experience all of them. They can include:

• Changes in sleeping patterns, such as sleeping for longer and finding it hard to wake up.
• Changes in eating patterns or appetite.
• Feeling low for long periods of time.
• Having a lack of energy (lethargy).
• Experiencing a lack of interest or enthusiasm in hobbies and pleasures.
• Finding it hard to concentrate.
• Experiencing memory problems.
• A loss of interest in sex or other physical contact.
• Feelings of isolation and not wanting to see other people.
• Feeling low in mood, sad and, or tearful.
• Experiencing feelings of guilt.

It’s normal to feel any of these things from time-to-time with the usual stresses of day-to-day life, however if you feel that you experience a number of these symptoms for a long period of time, speak to a GP.

What can help?

Support is available for SAD without the need for medication, for example life style changes or psychological support or therapy. If SAD is having a significant impact on your life medication might be an option. A GP will discuss with you which is the best option.

Other options include:

• Talking therapies, such as cognitive behavioural therapy (CBT). You can find out more about this on our website by searching for CBT.
• Light therapy or light boxes: these are recommended to be used for up to an hour a day, whilst continuing with your usual tasks such as reading, working, watching TV, etc. The light emitted is meant to replicate some of the natural sunlight missed during the winter months.
• Exercise: physical health is vital for mental wellbeing. You can read more about the importance of physical health, as well as suggestions for exercises, on this website using the link at the side of the page.

Some things that you could try yourself to improve your wellbeing are to make small, healthy changes to your diet, as well as getting as much natural sunlight as possible.

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