What is Seasonal Affective Disorder?

SAD is a form of depression that appears at certain times of year, but most commonly in winter when daylight hours are shorter. Symptoms include a lack of energy, finding it hard to wake up in the morning, feeling tired all the time, overeating and weight gain. Do any of these symptoms sound familiar? Those winter blues you have been feeling, may in fact be SAD.

Whilst it is normal for many to feel and behave differently during the colder months by sleeping more, eating more or spending more time at home, increased feelings of tiredness and depression could be signs of SAD.

So what causes SAD? During the winter months, the days become shorter which results in reduced exposure to natural sunlight. This can affect the body’s internal clock, disrupt circadian rhythms and reduce levels of vitamin D, which is responsible for helping regulate mood.

Here in New Zealand, our winters are often very wet, meaning outdoor activities are limited. This can lead to reduced social interaction, an important factor many people rely on to boost their mental wellbeing. 

For some, the symptoms of SAD are unpleasant but mild, not overly interfering with their daily routine. However for others, SAD can be distressing and debilitating, preventing them from functioning day to day without medical intervention.

• Persistent low or depressed mood
• Loss of interest in activities you usually enjoy
• Irritability
• Changes to sleeping patterns
• Changes in appetite
• Decreased energy or persistent tiredness
• Reduced contact with your network of family and friends
• Thoughts of hopelessness or death
• Unable to think clearly
• Agitation or anxiety 

Similar to depression, SAD can affect how you feel and behave for significant periods of time. Symptoms will typically appear once the weather turns cold in Autumn and continue until the days get longer and sunnier in Spring. It's interesting to note that some people experience the opposite, with symptoms appearing in Spring or Summer, although this is less common.

At a time when many New Zealanders are already facing rising anxiety levels due to factors such as the increased cost of living, it is important to know the signs of SAD to look for, and what you can do to help ease the symptoms.

There are many ways you can help combat the effects of SAD. The Mental Health Foundation of New Zealand notes that these can range from steps as simple as spending a short period of time outside each day, to requiring medication to help treat symptoms of depression². If you are experiencing serious symptoms of SAD, it is important you seek professional advice from your doctor.

Some simple steps you can take to ease SAD and help stabilise energy levels include maintaining a daily routine, exercise, having a consistent sleep schedule and regulating meal times. When planning your meals, ensure you are consuming enough whole foods like fruits, vegetables, wholegrains, and lean protein - cutting down on processed food can make a difference in the way you feel, especially during winter.

Keeping a schedule also allows you to plan for social interaction. Staying connected with friends, family and your support networks helps you seek emotional support and combat the feeling of isolation. With International Friendship Day coming up on the 30th July, why not plan a catch up with friends and family?

Light therapy is also a common treatment used to help combat the effects of SAD. This can be as simple as spending time outdoors, especially in the morning, and opening curtains or blinds in your home to let in natural light. This can help improve mood and regulate sleep cycles.

Finally, self-care is an important step to help keep SAD at bay. This could include making time for activities that promote relaxation and wellbeing such as meditation, breathing exercises or hobbies you love. Self-care is known to create a feeling of fulfillment and elevate your mood.

So don’t brush off that change in mood you might be feeling as ‘winter blues’. Take steps to help reduce the impacts of SAD, and you might just feel better for it. The colder months can take a toll on your physical and mental health, and, while you can’t change the temperature, you can make choices to help mitigate the effects it has.