Are you feeling SAD – Seasonal Affective Disorder?

Are you feeling SAD? If so you may have SEASONAL AFFECTIVE DISORDER (SAD) a form of depression associated primarily with inadequate bright light during the winter months. Many people experience SAD during the shorter darker days after summer

Now that summer is over, the holidays have ended, the days are getting darker, the traffic is heavier, buses are crowded, schools and colleges are open and the weather may soon turn nasty, there are plenty of reasons to feel some ‘winter blues’. But for many people the irritations of this time of the year carry extra distress – they are the people who suffer from SEASONAL AFFECTIVE DISORDER (SAD) which is the clinical name for the depression mainly associated with the dark days of the winter months.

How do I know if I’m suffering from SAD?

People who suffer SAD usually notice a seasonal pattern to being depressed, that this happens every year, that the depression begins during a specific season each year and that it ends and stays away during a specific season e.g. depressed in winter and not depressed at all during summer. More women than men suffer from SAD, it often appears in the 20’s or 30’s and there may be a family history of SAD or of some other depressive illnesses. SAD is suffered particularly in countries far from the equator.

People who suffer from SAD also often worry about being tired, having no energy, finding it hard to get up in the morning and feeling unable to face into the day. They may feel irritable and anxious and want to stay indoors but feel trapped by the darkness of the days inside.   People often complain that they put on more weight, crave sweet things and eat comfort food and generally feel down until the season ends and light returns into their lives.

Could SAD be confused with other conditions?

Yes, make sure you go to your GP for advice if you think that you are suffering from SAD. Low blood sugar can leave you with low energy. An under active thyroid can slow down your activity and ability to tolerate the cold. Post-viral fatigue after a bad infection can cause chronic tiredness, depression and muscle weakness. What makes SAD different to other depressions is that it is seasonal and that there is a contrast between how you feel at other times of the year.

WHAT SHOULD I DO?

• Firstly, find out from your GP if it is SAD you are suffering from as treatment can include special light therapy, medications and psychotherapy or talk therapy (but if you have a bipolar disorder tell your doctor because light therapy could be bad for you).
• If you suffer from SAD plan ahead each year, do all the stressful things you have to do during the summer months when you feel well and be gentle on yourself in the dark days when you are down.
• Make your own personal space as warm and relaxing as you can. Try to keep the temperature even and use humidifiers and have plants and some nice greenery around you.
• Use warm and lovely colours in cushions, rugs, throws, pillows, to cheer you and brighten things up. Vibrant reds and bright yellows and soothing greens and calm blues can help or whatever colours make you feel good.
• If you are having light therapy, full spectrum lighting is recommended that is similar to daylight.
• Try to exercise for 15 to 30 minutes a day – it really helps if you can do it.
• Some people find meditation, music, mindfulness really calming.
• Say strong positive things to yourself about yourself over and over again. Every time you hear yourself saying something bad to yourself change it and say good things. These are called ‘positive affirmations’ and they really work on the brain – pick what to say and repeat it, for example, ‘this misery will not last, it will pass.
• Do a ‘gratitude list’ five things each day that you are glad happened.
• Write down how you feel so that you get the swirling thoughts out of your head and on to paper.
• Build treats into your life.
• Have a routine – don’t skip meals and drink plenty of water.
• Have a sleep routine.
• Don’t be afraid to say how you feel or to accept help from family and friends.
• Change what you can but try to accept what you can’t change and try to do one absolutely positive thing each day that makes you feel good about yourself.
• Don’t use alcohol to help – in the end it makes it worse.

DISCLAIMER
This is not intended to replace the advice that your own doctor can give you. While every effort was made to ensure the accuracy of the information no guarantees or warranties can be given concerning the accuracy, completeness or up-to date-nature of the information.