Seasonal Affective Disorder
What is it?
Seasonal affective disorder (SAD) is a type of depression that comes and goes in a seasonal pattern.
SAD is sometimes known as "winter depression" because the symptoms are usually more apparent and more severe during the winter.
Some people with SAD may have symptoms during the summer and feel better during the winter.
Symptoms of SAD
A persistent low mood
A loss of pleasure or interest in normal everyday activities
Irritability
Feelings of despair, guilt and worthlessness
Feeling lethargic (lacking in energy) and sleepy during the day
Sleeping for longer than normal and finding it hard to get up in the morning
Craving carbohydrates and gaining weight
Difficulty concentrating
Decreased sex drive
When to see a GP
You should consider seeing the GP if you think you might have SAD and you're struggling to cope.
The GP can carry out an assessment to check your mental health. They may ask you about your mood, lifestyle, eating habits and sleeping patterns, plus any seasonal changes in your thoughts and behaviour.
What causes SAD?
The exact cause of SAD is not fully understood, but it's often linked to reduced exposure to sunlight during the shorter autumn and winter days.
The main theory is that a lack of sunlight might stop a part of the brain called the hypothalamus working properly, which may affect the:
production of melatonin – melatonin is a hormone that makes you feel sleepy; in people with SAD, the body may produce it in higher than normal levels
production of serotonin – serotonin is a hormone that affects your mood, appetite and sleep; a lack of sunlight may lead to lower serotonin levels, which is linked to feelings of depression
body's internal clock (circadian rhythm) – your body uses sunlight to time various important functions, such as when you wake up, so lower light levels during the winter may disrupt your body clock and lead to symptoms of SAD
It's also possible that some people are more vulnerable to SAD as a result of their genes, as some cases appear to run in families.
Treatments for SAD
A range of treatments are available for SAD. The GP will recommend the most suitable treatment programme for you.
The main treatments are:
lifestyle measures – including getting as much natural sunlight as possible, exercising regularly and managing your stress levels
light therapy – where a special lamp called a light box is used to simulate exposure to sunlight
talking therapies – such as cognitive behavioural therapy (CBT) or counselling
antidepressant medicine – such as selective serotonin reuptake inhibitors (SSRIs)
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Websites
MindWell - information on SAD, self-care, treatments and useful contacts.
Anxiety UK
03444 775 774 (helpline)
07537 416 905 (text)
Advice and support for people living with anxiety.
British Association for Counselling and Psychotherapy (BACP)
Professional body for talking therapy and counselling. Provides information and a list of accredited therapists.
Campaign Against Living Miserably (CALM)
0800 58 58 58
Provides listening services, information and support for anyone who needs to talk, including a web chat.
Depression UK
Depression self-help organisation made up of individuals and local groups.
National Institute for Health and Care Excellence (NICE)
Produces guidelines on best practice in healthcare.
NHS UK
Information about health problems and treatments, including details of local NHS services in England.
Rethink Mental Illness
0808 801 0525
Provides support and information for anyone affected by mental health problems, including local support groups.
Samaritans
116 123 (freephone)
jo@samaritans.org
Freepost SAMARITANS LETTERS
Samaritans are open 24/7 for anyone who needs to talk. You can visit some Samaritans branches in person. Samaritans also have a Welsh Language Line on 0808 164 0123 (7pm–11pm every day).
Sane
Offers emotional support and information for anyone affected by mental health problems.
Apps
Feeling Good: positive mindset - https://www.feelinggood.app/
Relax your body and mind with a series of audio tracks designed to help you build confidence, energy and a positive mindset.
Cove - http://www.cove-app.com/
Create music to capture your mood and express how you feel. Instead of words, create music to reflect emotions like joy, sadness, calm and anger.
Side by Side - https://www.mind.org.uk/information-support/side-by-side-our-online-community/
Mind’s online community where you can feel at home talking about your mental health and connect with others who understand what you’re going through.
Togetherall - https://togetherall.com/en-gb/
A safe online community to support your mental health, 24/7.