Have you noticed that your mood has dropped recently? You are not alone. You may be experiencing symptoms of Seasonal Affective Disorder.
Seasonal Affective Disorder also known as SAD is a type of depression mainly found during the winter months.
As said above, feelings associated with SAD are found from autumn to winter and are likely to improve in spring, although some people have said that they have felt these symptoms from spring to summer, while this is less common it is not impossible.
Many studies have shown that people in the UK are likely to experience Seasonal Affective Disorder. Figures suggest that around 1 in 15 people have reported experiencing feelings related to Seasonal Affective Disorder and more than 1 in 20 people have been diagnosed with Seasonal Affective Disorder. Of which, those in their 20’s are most likely to be affected by feelings related to SAD. However, many reported cases are found from the ages of 16 to 35.
Symptoms of Seasonal Affective Disorder related to depression:
- Low self-esteem
- Tearfulness
- Feeling stressed, anxious, and hopeless
- Experiencing a persistent low mood
- Having little to no enjoyment in activities that were once enjoyable
- Feeling irritable
- A reduced sex drive
- Becoming less sociable
- Having suicidal thoughts
Other symptoms related to SAD include:
- Constant feelings of sadness and/or guilt
- Feeling lethargic
- Experiencing an increased appetite
- Having little to no energy
- Having difficulties concentrating
- Having difficulties waking up and getting out of bed
- Becoming less active than normal
Some cases of SAD can include:
Production on melatonin – The body’s balance of the levels of melatonin can be disrupted due to the drastic changes in each season, particularly during winter. Leading you to experience Seasonal Affective Disorder.
Production of serotonin – The reduced sunlight which is found during the winter months can lead to a drop in serotonin which causes the decline in your mental health.
Your body’s internal clock – Due to the decrease in sunlight during the winter months this can result in your body’s internal clock being disrupted, leading you to experience SAD.
Treatments can include:
Light Therapy – Light therapy involves sitting a few feet from a light box which mimics natural outdoor light. This type of therapy exposes you to bright light within the first hour of waking up each day. The exposure to light through this method of treating Seasonal Affective Disorder often starts working within a few days to a few weeks.
Talking Therapies – Another common from of treating SAD is through talking therapy. This option will help you to understand ways to cope living with Seasonal Affective Disorder by identifying negative thoughts/behaviours and ways to change them.
Lifestyle Changes – Some steps you can take by yourself to further support your treatment for SAD are to get outside as much as you can, being around nature is proven to help boost your well-being and overall mental health.
Make sure you’re exercising regularly, just like spending time outside, exercise is proven to improve mental health. Creating an exercise routine could help you with making sure you’re not falling behind with getting the correct amount of exercise and it will also help you to keep track of your progress.
Another routine you can incorporate into your day is a sleep routine. Scheduling regular times to wake up and go to sleep can be extremely beneficial to your mental health.
Antidepressant Medicine – Another available option to treating Seasonal Affective Disorder is certain medications used to treat depression and other mental health conditions.
If you think you’re struggling with SAD, then go and visit your doctor for advice and possible treatment options.
