Seasonal Affective Disorder

Seasonal affective disorder (SAD) is a form of depression or low mood that’s related to the change of season, usually from summer to winter, and which affects people through that season.

It’s normal to feel and behave a bit differently during the colder, darker months. Most people find they sleep more, eat more or crave different foods, want to spend more time “hibernating” at home or by themselves, and generally feel less energetic and cheerful during these times. It is part of the natural cycle of the seasons and can be a useful time for resting and slowing down.

However, the symptoms of SAD (sometimes called “depressive disorder with seasonal pattern” or the “winter blues”) can be very distressing and challenging to manage, and it can have a severe impact on your life. For some, SAD is mild and, although it is unpleasant, it doesn’t interfere too much with their daily functioning. But for others, SAD is seriously disabling and prevents them from functioning normally without continuous medical treatment.

Like depression, SAD can affect how you feel and behave for weeks or months at a time. When you are depressed, your low mood lasts, affecting your sleep, energy levels, relationships, job and appetite. The difference between depression and SAD is that if you experience SAD, your symptoms will appear around the end of autumn and continue through until the days get longer and sunnier in spring. Less commonly, some people experience the opposite, with symptoms appearing in spring or summer.

Symptoms of SAD usually build up slowly through late autumn and winter months. Symptoms are usually the same as with other forms of depression or low mood and can include:

• A persistent low, sad or depressed mood. This is experienced in varying ways by people. You may feel very sad or empty, you may have no feelings, or you may feel in pain.
• Loss of interest and pleasure in usual activities. You may find you don’t enjoy the things you usually would, such as socialising, playing sport or sex.
• Irritable mood. This may be the main mood change you notice, rather than sadness.
• Change in sleeping patterns. Most commonly, reduced sleep, with difficulty getting to sleep, disturbed sleep, and/or waking early and being unable to go back to sleep. You may sleep too much. You will probably wake feeling unrefreshed by your sleep.
• Change in appetite. You may not feel like eating and, as a result, will have lost weight. Or you may have increased appetite, often without pleasure in eating.
• Decreased energy and tiredness. These feelings may be so severe that even the smallest task seems too difficult to finish.
• Reduced contact with others. You may withdraw from doing things and from contact with others.
• Thoughts of hopelessness and death. You may feel there is no hope in life, wish you were dead or have thoughts of suicide.
• Difficulty thinking clearly. You may have difficulty in concentrating. You may not be able to read the news or watch television. You may also have great difficulty making even simple everyday decisions.
• Agitation or anxiety. This is more common in summer-onset SAD, where symptoms affect you in the warmer months.

Complementary therapies

The term complementary therapy is generally used to indicate therapies and treatments that differ from conventional western medicine and that may be used to complement and support it. 

Certain complementary therapies may enhance your life and help you to maintain wellbeing. In general, mindfulness, hypnotherapy, yoga, exercise, relaxation, massage, mirimiri and aromatherapy have all been shown to have some effect in alleviating mental distress.

Physical health

It is also really important to look after your physical wellbeing. Make sure you get an annual check-up with your GP. Being in good physical health will also help your mental health.

Supporting your own wellbeing

Other people with SAD have found the following things helpful:

• Make your environment sunnier and brighter by opening curtains and trimming tree branches that block sunlight into your home.
• Sit closer to bright windows while at home or in the office.
• Head outside as often as you can – even on an overcast day, outdoor light can help, particularly if you spend time outside within two hours of getting up.
• Find ways to maintain connections with people in your life that don’t involve going out too much in the cold, such as talking online or inviting friends to your home. 
• If possible, plan a holiday during winter – either to get a break from the cold or just to have something pleasant to look forward to.
• Look into supplements that may help support your physical health.
• Find someone at work, school or wherever else you spend a lot of time who understands your experience and can support you if you are having a hard time.
• Do what you need to do to support your own wellbeing, even if others don’t understand – you may find people in your life underestimate the impact SAD has on you.  
• Remember that wanting to “hibernate” during winter is natural. Be kind to yourself and allow yourself to rest in ways that feel right for you.