What are the winter blues?

Seasonal affective disorder (SAD) is a type of depression that comes & goes in a seasonal pattern. The symptoms usually start in the autumn or winter months and improve in the spring. Because of this, it is also known as ‘winter depression’ or ‘The winter blues’.

What causes seasonal affective disorder? 

The root cause of SAD is unfortunately not fully understood, however, there are a number of theories. It is believed that the main reason is linked to the reduced exposure to sunlight during the darker months. The lack of sunlight can possibly stop the hypothalamus from working correctly, a part of the brain which may affect the production of melatonin, and serotonin & also affect the body’s circadian rhythm (internal clock). It is also possible that some people are more vulnerable to SAD as a result of their genes, as some cases appear to run in families.

Although SAD affects all people, it is believed to have a higher impact on women in their twenties through to their forties. After a survey was carried out, it showed that women who had not yet reached menopause showed a greater tendency to seasonal changes, compared to women post menopause. Therefore many believe the menstrual cycle and production of oestrogen and progesterone can also impact the symptoms of SAD. 

Symptoms of seasonal affective disorder? 

• a persistent low mood
• irritability
• a loss of interest in normal everyday activities
• feelings of worthlessness
• lacking in energy
• difficulty concentrating
• decreased sex drive
• tearfulness

However, these may vary for each individual.

Treatments for seasonal affective disorder

Visiting the GP

You may be referred to counselling or prescribed antidepressant medication. An assessment may be carried out to check your mental health. This may include discussing your mood, lifestyle, eating habits, sleeping patterns, and changes in thoughts & behaviours. Diagnosing SAD can be difficult due to the time it takes to recognise a seasonal pattern. SAD can usually be confirmed if: The depression occurs at similar times each year for at least 2 years. The period of low mood is then followed by periods of time without depression.

Talking therapies

Visiting a professional counsellor can support you with your feelings of depression.
Not only might you discuss any current worries or problems, but also together identify and challenge any negative thinking and blocks that are preventing you from moving forward in your life or causing you to feel stuck in this chapter. Discussing your thoughts and feelings towards yourself, others or any experiences can possibly help you to feel lighter and manage emotions in a healthier way.  It is important that you feel comfortable with your therapist, so I would recommend having a read through the Counselling Directory profiles, making notes, and asking questions so you feel you have the right therapist for you. 

Light therapy

With the correct equipment, a certain lamp/lightbox can simulate exposure to sunlight, to replace the light that is missing.  Many people with SAD can benefit from light therapy, however, it is not always just the answer and can be used alongside medication and/ or talking therapies. Research suggests that light therapy can be as effective for SAD as antidepressants, however, this varies on the individual and the following need to be taken into consideration. 

• the individual's needs
• the make & model of the lamp
• the length of time used
• the best time to use
• how bright the lamp should be for the individual
• is the lamp used independently or with a professional
• placement of the lamp
• at what time in the year is the light therapy started

There are many lamps to offer light therapy that can be purchased online, however, I would recommend speaking to your GP or therapist if you have any questions or concerns. 

A gentle approach to light therapy could be to start with a dawn simulator alarm clock. I often recommend these to clients who struggle waking up in the morning, no matter what time of year it is. Depending on the time you have set, the dawn simulator increases the light to mimic the natural rise of the sunlight. Through this slow progression, your body is able to have a gentle transition through the sleep stages, from a deep sleep to wakefulness.

Unlike a sudden alarm causing an abrupt awakening and triggering a stress response, which can impact your mood for the day. With gradual exposure to light, the brain can start to reduce the melatonin (sleep hormone) and allow the body to prepare to wake up at a healthy rate, reducing morning grogginess, boosting serotonin production and improving energy levels. 

As this is something that can be part of your morning routine, again it can be used alongside light therapy dedicated sessions or time, and talking therapies.

Lifestyle changes to support seasonal affective disorder

1. Try to get as much natural sunlight as possible. A short walk can be very beneficial.
2. Carry out regular exercise, (even better if this is outdoors in daylight.)
3. Journal (watch out for prompts on my socials.)
4. Try to make your work & home environments as light & airy as possible.
5. Try to avoid stressful situations & take steps to manage stress.
6. Speaking to family & friends about how you are feeling can help them to understand how your mood changes during the winter. This can help them to support you during the tough months
7. Eat a healthy, balanced diet.
8. When inside, try to sit next to the windows.
9. Self-care activities are a priority.
10. Take your morning cup of tea into the garden, wrap up warm in your big scarf & coat, drink your cuppa & feel those early morning rays. (Even better if you can add in a grounding meditation.) 

Definitions 

• Melatonin - is a hormone that helps your body get ready to sleep. When a person has SAD the body may produce it at higher than normal levels.
• Serotonin - is a hormone that affects your mood, appetite & sleep. A lack of sunlight may lead to lower serotonin levels, which is linked to feelings of depression.
• Circadian rhythm - is the body's internal clock. Your body uses sunlight to time various important functions, such as when you wake up, so lower light levels during the winter may disrupt your body clock and lead to symptoms of SAD.

I hope this article has helped you in some way, I would love to hear if there are any other tips or tricks that help you through the winter months.