As the days grow shorter and the temperatures drop, many people find themselves feeling more sluggish, down, or even overwhelmed. While it’s normal to experience occasional dips in mood, particularly when the vibrant warmth of Summer gives way to Autumn’s cool embrace, for some, these feelings become more severe and persistent. This shift in emotional well-being is often linked to Seasonal Affective Disorder (SAD), a form of depression that typically emerges during the autumn and winter months.
At Midland Health, our team understands the impact that seasonal changes can have on your mental health, and we are here to help guide you through this challenging time.
Below, we’ll explore what SAD is, its symptoms, and how to cope with it effectively.
What is Seasonal Affective Disorder (SAD)?
SAD is a type of depression that follows a seasonal pattern, most commonly occurring in Autumn and continuing through Winter. It’s believed to be triggered by a combination of reduced daylight hours, changes in weather, and the natural decrease in sunlight exposure, which can disrupt your body’s internal clock and lead to a chemical imbalance in the brain.
People affected by SAD often experience symptoms similar to major depression, but these symptoms tend to subside in the Spring and Summer when daylight increases.
Symptoms of SAD
The symptoms of SAD can vary from person to person, but some of the most common signs include:
- Persistent low mood: Feeling sad, hopeless, or unmotivated for much of the day.
- Fatigue and low energy: Feeling tired, even after a full night’s sleep.
- Changes in appetite: Craving carbohydrates and sweets, which can lead to weight gain.
- Sleep disturbances: Oversleeping or difficulty waking up in the morning.
- Loss of interest: Losing interest in activities you once enjoyed.
- Difficulty concentrating: Struggling to focus or complete tasks.
- Social withdrawal: Avoiding social interactions and spending more time alone.
It’s important to recognise that these symptoms aren’t simply a result of feeling “down” because of the weather. If they are significantly affecting your daily life, you could be dealing with SAD, and professional support may be beneficial.
Causes of SAD
The exact cause of SAD isn’t fully understood, but several factors are thought to contribute to the condition:
- Reduced sunlight exposure: Sunlight helps regulate our circadian rhythms and boosts the production of serotonin, the hormone that impacts mood. Less sunlight during Autumn and Winter can disrupt these natural processes, leading to feelings of depression.
- Melatonin imbalance: The change in light levels during autumn and winter can also affect the body’s production of melatonin, the hormone responsible for regulating sleep. Excess melatonin can make people feel sluggish and fatigued.
- Vitamin D deficiency: With fewer daylight hours, it’s common to have lower levels of vitamin D, which can impact mood and energy levels.
How to Cope with SAD
While the onset of SAD can feel overwhelming, there are several strategies you can use to help manage your symptoms and improve your mental health during the autumn and winter months.
1. Maximise Natural Light Exposure
Spending time outside during daylight hours is one of the simplest ways to improve your mood and energy levels. Even on cloudy days, natural light can help regulate your body’s internal clock and boost serotonin production. Consider going for a walk during lunch breaks or positioning yourself near a window when indoors.
2. Light Therapy
For many people, light therapy can be an effective treatment for SAD. This involves sitting near a specially designed lightbox that mimics natural sunlight, helping to balance your circadian rhythms and reduce depressive symptoms. It’s important to use a lightbox that is certified for SAD treatment, and we can help you find a reputable option that suits your needs.
3. Regular Exercise
Physical activity is a natural mood booster. Exercise increases endorphins and serotonin, which can help alleviate feelings of depression and anxiety. Even moderate exercise, like walking or gentle yoga, can make a significant difference in your mental health. Try to establish a routine that keeps you active throughout the colder months.
4. Balanced Diet
What you eat can have a direct impact on your mood and energy levels. During the autumn and winter months, try to maintain a balanced diet rich in whole grains, lean proteins, fruits, and vegetables. While it’s natural to crave comfort foods like carbohydrates and sweets, it’s important to avoid overindulging, as this can lead to energy crashes and weight gain, which may exacerbate your symptoms.
5. Social Connection
Although SAD can make you want to withdraw from others, maintaining social connections is vital for your mental health. Try to keep in touch with friends and family, even if it’s just through phone calls or virtual chats. Social support can provide a buffer against feelings of isolation and help lift your mood.
6. Consider Professional Help
If your symptoms are significantly impacting your daily life, it’s important to seek professional help. Talking to a GP or mental health professional can help you explore treatment options, such as cognitive-behavioral therapy (CBT) or medication. Both of these can be highly effective in managing the symptoms of SAD.
How We Can Help
At Midland Health, we offer comprehensive mental health support, including for those suffering from Seasonal Affective Disorder. Our experienced GPs can help you determine whether you’re dealing with SAD and create a personalised treatment plan to improve your well-being during the colder months.
Don’t let the autumn blues turn into something more serious. If you’re struggling with low mood or fatigue, we encourage you to book an appointment with one of our GPs today. Together, we can help you feel like yourself again.
Take Action
If you’re concerned about Seasonal Affective Disorder or experiencing any of the symptoms listed above, contact our practice to book a consultation. We’re here to help you manage your mental health through every season.
By addressing SAD and offering support, we can help you regain control over your mental health and enjoy autumn to its fullest potential.