Winter blues or something more: The update on SAD

When someone says they have the ‘winter blues’, we might think it’s temporary or simply due to a longing for summer sunshine, beach days and warm nights. The fact is, winter blues can actually be a sign of something more serious known as Seasonal Affective Disorder (SAD), which is a recognised mental illness.

Typically, a person with SAD experiences some, or all of these symptoms each year during the autumn and winter months:

• oversleeping
• appetite changes
• weight gain
• low to no energy
• feelings of worthlessness
• trouble concentrating
• social withdrawal
• suicidal thoughts.

While more research is needed, experts believe the reason SAD occurs in some people is that a lack of sunlight may stop a part of the brain called the hypothalamus from working properly. This, in turn, affects the production of melatonin, which affects our ability to sleep; serotonin, which affects our mood and appetite; and finally, it throws our body’s natural circadian rhythm out of balance, which can lead to feelings of despair.

Also commonly known as ‘winter depression’, SAD seems to affect people in those parts of world furthest away from the equator. This is due to the significant reduction in daylight hours during the winter season.

Key factors and signs of SAD

While SAD and depression symptoms are often quite similar, there are some risk factors and key signs that may increase your chances of having SAD. These include:

• Gender — Women are typically diagnosed with SAD more often than men, with younger adults also being more susceptible than older adults.
• Family history — Having other members of your family experience depression or SAD increases your chances of having SAD.
• Mental illness — If you’ve been diagnosed with bipolar disorder or major depression, the winter months can exacerbate your depressive and mental health, often leading to a SAD diagnosis.

As with all mental health issues, it’s best to check with your own GP or health professional to find out more.

Treatments and Management of SAD

Sunlight — One of the best things you can do to help ease the symptoms of SAD is to get outside, and into the sunlight, as much as possible. Think of yourself as being solar-powered. Feeling the sun on your face can actually help recharge your mental health’s battery.

Light Therapy — If natural sunlight is not available, the next best thing is to sit in front of a special light box in the first few hours after waking up in the morning. Exposure to this type of bright light has shown to help activate your body’s natural ability to improve mood and energy levels.

Exercise — Even 15 minutes of walking, running or consistent movement has been shown to improve mental health and well-being. When feeling the symptoms of SAD, it’s even better if you can do this outside, during daylight hours.

Meditation and Therapy — Listening to mindfulness meditation or speaking to a trained mental health professional is another way to help you change your negative thoughts to positive self-talk. Whether through a quiet meditation or cognitive behavioural therapy, these long-proven techniques may help lessen your symptoms and help you improve over time.

Medication – If you feel your symptoms are not improving despite trying some of the management suggestions above, or you are feeling worse, seek the advice of your GP or medical health provider. Some medications used to effectively treat depression have also proven effective for those with SAD.

Everyone feels sad and blue at times, especially during the winter months. However, if you notice you experience prolonged SAD symptoms each year, remember it might be more than winter blues and there are ways to help you feel better. Make an appointment to speak to your GP or health professional. The sooner you seek help, the sooner you’ll feel better.

This article is sponsored by Independence Australia, a social enterprise that provides choices for people living with a disability or other personal need, enabling them to regain and retain their independence within a supportive community.

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