This year in Adelaide we have had a very sunny Autumn, however the cold weather is starting to sneak in, especially in the mornings and evenings. As the days grow shorter and the temperatures drop, many people find their moods taking a similar plunge. This phenomenon, known as Seasonal Affective Disorder (SAD), affects millions of individuals each year, bringing on symptoms of depression that coincide with the changing seasons. If you’ve ever experiencing the winter blues, know that you’re not alone and there are effective strategies to manage and alleviate these feelings.
What is Seasonal Affective Disorder?
Seasonal Affective Disorder is a type of depression that typically occurs during the fall and winter months when there is less natural sunlight. Symptoms of SAD can include:
- Persistent low mood
- Loss of interest in activities once enjoyed
- Fatigue and low energy
- Changes in sleep patterns (oversleeping or insomnia)
- Changes in appetite (particularly craving carbohydrates)
- Difficulty concentrating
- Feelings of hopelessness or worthlessness
The exact cause of SAD is not fully understood, but it is believed to be related to reduced sunlight exposure, which can disrupt the body's internal clock (circadian rhythm) and affect serotonin levels, a neurotransmitter that influences mood.
While the prevalance of people being diagnosed with SAD is quite low in Australia, (and most likely underdiagnosed (1) according to a survey conducted in 2022 (2) more than half (54%) of Australians say that they experience increased difficulty waking up in the morning in winter compared to the warmer months.
55% also have more of a tendency to oversleep in winter.
47% of Australians suffer an increased tendency to overeat in winter, with more than 2 in 5 experiencing a craving for carbohydrates (43%) and sweet foods (43%) during the colder months of the year.
42% of us experience a reduced social life during winter and participate in less interactions, which may be linked to the reduced energy (45%) and reduced enjoyment (35%) that we feel during these colder months.
35% say they feel more down and depressed in winter than in the warmer months, whereas only 6% experience less of a feeling of being down and depressed during winter.
28 % experienced increased irritability (28%) and a feeling of pessimism (26%) during the winter months as well.
Tips for Managing Seasonal Affective Disorder
1. Increase Exposure to Natural Light
One of the most effective ways to combat SAD is to maximise your exposure to natural light. Try to spend time outdoors during daylight hours, even on cloudy days. Open your curtains and blinds to let in as much natural light as possible. If natural light is limited, consider using a light therapy box, which mimics natural sunlight and can help regulate your circadian rhythm and boost serotonin levels.
2. Maintain a Regular Sleep Schedule
Consistency in your sleep schedule is crucial. Aim to go to bed and wake up at the same time every day, even on weekends. Ensure your sleep environment is conducive to rest—dark, quiet, and cool. Avoid the use of electronic devices before bedtime, as the blue light emitted can interfere with melatonin production, the hormone that regulates sleep.
3. Stay Active
Regular physical activity can significantly improve your mood and energy levels. Exercise releases endorphins, which are natural mood lifters. Aim for at least 30 minutes of moderate exercise most days of the week (this can be split into three 10 minute sessions).
4. Stay Connected
Social support is vital for mental health. Stay connected with friends and family, Arrange regular social activities and don’t hesitate to talk about your feelings with trusted loved ones. Sometimes, just knowing that someone is there to listen can make a big difference.
5. Consider Professional Help
If your symptoms are severe or persistent, it’s important to seek professional help. A mental health professional can offer therapies, such as cognitive-behavioral therapy (CBT), which has been shown to be effective in treating SAD (3).
6. Practice Stress-Relief Techniques
Stress can exacerbate symptoms of SAD, so it’s essential to find ways to relax and unwind. Techniques such as mindfulness meditation, deep breathing exercises, and progressive muscle relaxation can help reduce stress and improve overall well-being. Consider incorporating these practices into your daily routine.
7. Plan for Enjoyable Activities
Make a conscious effort to plan activities that you enjoy and look forward to. This could be anything from reading a good book, engaging in a hobby, cooking a favorite meal, or planning a weekend getaway. Having something to look forward to can boost your spirits and help break the monotony of winter days.
While Seasonal Affective Disorder can make the winter months challenging, there are many strategies you can employ to manage and mitigate its effects. If you or someone you know is struggling with SAD, don’t hesitate to reach out for support. Carly from Thrive Counselling Solutions is available for face to face counselling at two locations in Southern Adelaide, and remote counselling Australia wide.
References:
Sanassi, L. A. (2014). Seasonal affective disorder: Is there light at the end of the tunnel? JAAPA, 27(2), 18-22.
McCrindle. (2022). Demographic, Consumer and Behavioural Trends Study.
Rohan, K. J., Mahon, J. N., Evans, M., Ho, S.-Y., Meyerhoff, J., Postolache, T. T., & Vacek, P. M. (2015). Randomized trial of cognitive-behavioral therapy versus light therapy for seasonal affective disorder: Acute outcomes. American Journal of Psychiatry. Published online April 10, 2015.
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