Expert tips for the winter blues
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Loading... - Alicia Davies
- 03 Dec 2021
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And while many enjoy the change of seasons and look forward to Christmas, for others it can bring a sense of dread.
Seasonal affective disorder (SAD) - also known as ‘winter sadness’ - is a form of depression that comes and goes in patterns. According to NHS statistics, around one in 15 people in the UK experience this, usually anywhere between the months of September and April.
But why does this phenomenon occur year in and year out for many?
“It typically happens when the clocks go back, and we think one of the major factors in developing SAD is the reduced exposure to sunlight which we know is good for us,” explains Karen Lince, deputy clinical lead at Wellbeing Norfolk & Waveney.
According to the NHS, a lack of sunlight may stop a part of the brain called the hypothalamus functioning properly.
This in turn is thought to affect the production of melatonin, the hormone that makes you feel sleepy, and serotonin, the hormone that plays a pivotal role in your mood, appetite and sleep.
Those with SAD may find their body produces melatonin in higher levels than normal, and lower levels of serotonin which is linked to depression and feeling low.
A lack of sunlight can also affect the body's internal clock, also known as the circadian rhythm. Your body uses sunlight to time various important functions, such as when you wake up – therefore lower light levels during winter may disrupt your body clock and lead to SAD.
But what exactly are the symptoms of seasonal affective disorder?
“Essentially, the symptoms of depression,” explains Karen.
“You can expect to feel more tired and lethargic, and you may also notice your eating habits change, whereby you eat more food and crave carbs especially. You’ll also feel sad, tearful a lot of the time, lack energy and motivation, and find it hard to concentrate.”
Other common symptoms include feeling irritable; feelings of despair, guilt and worthlessness, feeling stressed or anxious, and a reduced sex drive.
“When we’re depressed, our thinking changes too. We’re more likely to feel bad about ourselves which in turn leads to low confidence, and we’re less likely to go out and do the things we normally enjoy doing. This then leads to a vicious cycle. But those who suffer from SAD only experience these feelings at a certain time of year.”
But don’t despair, as there are a number of remedies and steps that can be taken to help alleviate the symptoms of SAD.
“Get as much sunlight as you can at this time of year. Go on a walk at lunchtime, even if it’s overcast out and you need an umbrella, as you’re still getting some sunlight at least. Studies have shown that those who went for a walk everyday had a significant improvement in their mood compared to those who didn’t.” Read More…
