Seasonal Affective Disorder
Seasonal Affective Disorder (SAD) is a type of depression that occurs as the seasons change. Most commonly the effects are felt in the winter as the evenings get longer, the days get shorter, and there are fewer daylight hours. Sunlight helps the body to produce serotonin which lifts mood, helps with appetite and sleep. The winter months may also cause an increase of melatonin which is the hormone that makes you sleepy and helps you to wind down at night, this increase can cause you to feel sleepier and more lethargic in the day.
Some of the symptoms of SAD include:
- lack of energy
- finding it hard to concentrate
- not wanting to see people
- sleep problems, such as sleeping more or less than usual, difficulty waking up, or difficulty falling or staying asleep
- feeling sad, low, tearful, guilty or hopeless
- changes in your appetite, for example feeling more hungry or wanting more snacks
- being more prone to physical health problems, such as colds, infections or other illnesses
- losing interest in sex or physical contact · suicidal feelings · other symptoms of depression. If you also have other mental health problems, you might find that things get worse at times when you’re affected by SAD.
It is normal to have the odd day when we are not feeling our best
but if these symptoms persist and are affecting your daily life you may need to consider treatment, listed below are some self-help ideas that you may find useful to try but if you are struggling to cope and are worried then speak to your GP.
Stay Hydrated
There have been multiple studies that show a connection with dehydration and anxiety and as the weather cools down it’s tempting to reach for another hot cup of tea or coffee however water is essential to our bodies, it helps our brain function, if you are struggling to keep up the water intake in the colder months why not try it warm, or hot with a slice of lemon.
Maintain a healthy balanced diet
During the colder months many people crave comfort food but try to be mindful of fruit and vegetable intake to ensure you are getting all the vital minerals and vitamins your body needs.
Exercise
Life is busy and It’s often hard to find the motivation to fit in a workout when the evenings are dark. Try to make the most of the daylight while it’s available, taking a lunch-time walk is perfect as fresh air and exercise are both known to help with low mood.
Light Box
There are light boxes available to buy that simulate the sunrise and gradually make your room brighter, this may help with those dark mornings when you just don’t want to get out of bed.
Communication
Speak to friends and loved ones about how you are feeling, this may seem a hard step when you are feeling vulnerable but talking to people who care for you, can offer help and support when you are feeling low.
Talking Therapies
Positive thinking is incredibly powerful; this may seem impossible when you are at your lowest, but a trained therapist can help guide you forward and change your mind-set. Solution Focused Hypnotherapy focuses on the future and setting manageable goals. It’s an extremely effective tool for managing many of the symptoms bought on by SAD and can be carried out both online and face-to-face. Take the first step and reach out today to see how it can help you.