If so, you might have seasonal depression, also known as seasonal affective disorder (SAD).
Seasonal depression is a mood disorder that happens to some people every year at the same time. The reduced level of sunlight in autumn and winter may cause winter-onset SAD. For most, this aligns with the shortest days in mid-winter over December, January and February. However, early symptoms often start between September and November and don't lift entirely until March or April.
A less common form of seasonal depression, known as "summer depression," begins in late spring or early summer and ends in autumn.
Wintertime SAD-ness
Even if you enjoy wintertime, at some point or another you will probably have felt a bit down on the more gloomy winter days. We may all feel this effect to some extent as we move to shorter, darker days in winter. However, research suggests that for people with SAD it is more difficult to adjust, as their body's signal, responsible for seasonal change, is timed differently. For those who are more vulnerable to SAD, these have a more significant effect on their mental health.
Shift workers, particularly those who work nights, can be affected by SAD the whole year round due to their body clock being thrown out of sync with its natural rythym.
Because the lack of enough daylight during wintertime is related to SAD, it's less often found in countries where there's plenty of sunshine year-round. It therefore follows that there are more cases of SAD in places that are farthest north of the equator where there is less sunlight. In the UK, it affects around 2 million people each year, and is four times more common in women than in men. Some people with SAD have mild symptoms and feel out of sorts or cranky. Others have worse symptoms that interfere with relationships and work.
Causes
The specific cause of seasonal affective disorder remains unknown. Some factors that may come into play include:
Serotonin levels
Studies have found that people with SAD are more likely to have insufficient levels of Vitamin D.
In winter, as the days grow shorter and our exposure to sunlight decreases, our bodies produce less vitamin D. This vitamin is thought to play an important role in the activity of the hormone serotonin, a neurotransmitter which is responsible for balancing our mood.
The reduction in the chemical processes involved mean the nerve cell pathways don't function the way they should. The result can lead to feelings of depression, along with symptoms of fatigue and weight gain.
Melatonin levels
As well as a decrease in serotonin, winter can also disrupt the balance of the body's level of melatonin, which plays a role in sleep patterns and mood. The changes in these hormones disrupt our internal body clock (also known as circadian rhythms) which responds to the daily light-to-dark changes, making us feel sleepier.
BioMed can help with balancing out serotonin and melatonin levels using bioregulatory remedies. Book a consultation now.
Winter Symptoms
People with SAD typically sleep much more than usual and crave carbohydrates. They also have many of the normal warning signs of depression, including:
Feeling sad, short tempered, or hopeless
Less energy
Trouble concentrating
Fatigue
Greater appetite – especially carbs
More desire to be alone
Thoughts of suicide
Weight gain
Summer Symptoms
Less appetite
Trouble sleeping
Weight loss
Why does seasonal affective disorder (SAD) make us crave carbs?
Carb cravings in winter are common because of the energy and mood-boosting power of carbohydrates. For people with seasonal affective disorder, this craving for comfort foods is particularly strong.
Diagnosis
The main characteristic of SAD is that your mood and behaviour shift along with the calendar.
It sometimes might take a while to diagnose SAD because it can mimic other conditions, like Chronic Fatigue Syndrome, underactive thyroid, low blood sugar, viral illnesses, or other mood disorders.
Techniques and treatments to combat SAD
According to Sir Cary Cooper, professor of organisational psychology and health, by incorporating certain lifestyle adjustments and using a variety of techniques, we can boost our serotonin levels in order to improve our mood and combat the symptoms of winter depression.
Treatment for SAD may include light therapy (phototherapy), medications and psychotherapy. Treatments differ, depending on how severe your symptoms are. The type of treatment you get also depends on whether you have another type of depression or bipolar disorder. Traditional antidepressants are often used to treat seasonal depression.
You might like to consider alternative ways you can help relieve the symptoms of SAD without taking medication.
Light Therapy
Light therapy is one of the first line treatments for autumn-onset SAD. Many doctors recommend that people with SAD get outside early in the morning to get more natural light. Spend some time outside every day, even when it's cloudy. The effects of daylight still help. During winter most of us work in the dark and live in the dark, and making time to be outdoors is especially important for those working inside five days a week. A lot of the light we get is indoor artificial light, but even on an overcast day we can still benefit from the natural light that does get through.
If it’s too cold out, open your blinds and sit by a sunny window. If this is impossible because of the dark winter months, light therapy (phototherapy) may help.
Full-spectrum light therapy
Light therapy is widely recommended for SAD as it is an extremely safe treatment with virtually no side effects. Research shows it can be as effective as antidepressant treatment.
Light therapy is considered to be the "least invasive, natural and researched treatment of seasonal affective disorder" after natural light. It works by replacing the sunlight we lose over winter, using bright artificial light. Light boxes emit full-spectrum light that is similar in composition to sunlight. However, it's important to get a regular 'dose' of light therapy - the length of time you'll need to spend varies with the strength of the light box.
How does light therapy work?
In light therapy a bright light shines indirectly into your eyes. The therapy how been shown to be most effective if started within the first hour of waking up each day. You sit about 2 feet away from a special light box which produces a full spectrum bright light -- about 20 times brighter than normal room lighting.
Light therapy mimics natural outdoor light and appears to cause a change in brain chemicals linked to mood. It is suggested that you begin with one 10- to 15-minute session per day. Then the times increase to 30 to 45 minutes a day, depending on your response.
Don't look directly at the light source of any light box for long times, to avoid possible damage to your eyes.
Some people with SAD recover within days of using light therapy. Others can take longer.
People who respond to light therapy are encouraged to continue it until they can be out in the sunshine again in the springtime. While side effects are minimal, be cautious if you have sensitive skin or a history of bipolar disorder.
Being physically active
Physical activity also stimulates the release of serotonin. In addition, it helps balance our hormones responsible for stress - such as adrenaline - and keeps these from getting too high. Making exercise a regular part of our routine in winter can therefore have a hugely positive impact on our mental well-being.
Being socially active
Experiencing winter depression can make us withdraw from the company of others and become socially isolated. Losing these social interactions can make depression worse. It's important to make sure we're in regular contact with friends, and social activity could even be combined with getting outdoors or exercising to really improve our moods.
Psychotherapy
Psychotherapy, also called talk therapy, is another option to treat SAD. A type of psychotherapy known as cognitive behavioural therapy can help you.
Identify and change negative thoughts and behaviours that may be making you feel worse.
Learn healthy ways to cope with SAD, especially with reducing avoidance behaviour and scheduling activities.
Learn how to manage stress.
Mind-body connection
Examples of mind-body techniques that some people may choose to try to help cope with SAD include:
Relaxation techniques such as yoga or tai chi
Meditation
Guided imagery
Music or art therapy
Lifestyle and home remedies
Summary
Begin using a 10,000-lux light box when autumn starts, even before you feel the effects of winter SAD.
Eat a well-balanced diet. This will help you have more energy, even if you're craving starchy and sweet foods.
Exercise for 30 minutes a day, five times a week. Take vitamin D supplements during winter.
Don't brush off that yearly feeling as simply a case of the "winter blues" or a seasonal funk that you have to tough out on your own.
Take steps to keep your mood and motivation steady throughout the year.
BioMed provides a wide range of diagnostics profiles which analyse all your body’s systems and can identify imbalances that may need to be addressed.
This can be very helpful in assessing the most appropriate treatment to deal with some of the symptoms of SAD.
Following an assessment of your individual personal profile, Claudia will formulate a Health Plan which may combine nutritional supplementation and/or Bioregulatory medicines.
So, if you think you may be suffering with SAD or you have any other health concerns book a consultation now.
