As the days grow shorter and colder, many people notice their energy levels dip and their moods shift. While it’s common to feel a little sluggish in the winter months, some individuals experience more significant changes—symptoms of a condition known as Seasonal Affective Disorder (SAD).
What is Seasonal Affective Disorder?
Seasonal Affective Disorder is a form of depression that follows a seasonal pattern, most often appearing in late autumn or winter and subsiding in spring or summer. Researchers believe it’s linked to reduced exposure to natural sunlight, which can disrupt the body’s internal clock, lower serotonin levels (a brain chemical tied to mood), and affect melatonin production (which regulates sleep).
Common Symptoms of Seasonal Affective Disorder
SAD has many symptoms, the most predominant of these are:
- Persistent low mood
- Loss of interest in usual activities
- Fatigue and low energy
- Sleep disturbances (often oversleeping)
- Changes in appetite, especially cravings for carbohydrates
- Difficulty concentrating
- Feelings of hopelessness or worthlessness
Strategies to Combat SAD
The good news is that there are effective ways to manage and even prevent the symptoms of SAD. Here are some of the most widely recommended approaches:
Maximise Sunlight Exposure
- Spend time outdoors during daylight hours, even on cloudy days.
- Position workspaces or living areas near windows.
- Open blinds and curtains to let in as much natural light as possible.
Light Therapy
- Special light therapy boxes mimic natural sunlight and are often recommended for daily use in the morning.
- Sessions typically last 20–30 minutes and can help regulate your body’s circadian rhythm and improve mood.
Maintain an Active Lifestyle
- Regular exercise boosts serotonin, endorphins, and dopamine, all of which improve mood.
- Outdoor activities like winter walks or skiing provide the added benefit of natural light exposure.
Prioritise Healthy Habits
- Stick to a consistent sleep schedule.
- Choose a balanced diet rich in whole grains, fruits, vegetables, and lean proteins.
- Limit processed foods and excessive sugar, which can worsen fatigue and mood swings.
Social Connection
- Isolation can deepen feelings of depression. Make plans with friends or join community activities.
- Even virtual socialising can provide meaningful connections.
Professional Support
- Cognitive Behavioural Therapy (CBT) has proven effective for managing SAD.
- In some cases, antidepressant medication may be prescribed.
- If symptoms significantly impact daily life, consulting a mental health professional is highly recommended.
Looking ahead
Seasonal Affective Disorder is more common than many realise, but with awareness and proactive strategies, it can be managed effectively. Whether through lifestyle changes, light therapy, or professional treatment, finding the right combination of approaches can help restore energy, improve mood, and make the colder months more manageable.
