As the seasons change and the days grow shorter, you may experience changes in your mood and energy levels. For some individuals, this adjustment can lead to Seasonal Affective Disorder (SAD), a type of depression associated with the change in seasons. Let’s explore what SAD is, how it impacts Australians, and ways to manage it.
Seasonal Affective Disorder, or SAD, is a form of depression that typically emerges during specific times of the year, particularly in autumn and winter when there is diminished daylight and shorter days.
According to the Black Dog Institute, individuals with bipolar disorder often experience heightened symptoms due to the abrupt increase in daylight during spring. Although experts are unsure why SAD occurs, it is linked to variations in sunlight and its effects on our internal body clock and mood-regulating chemicals 1.
In Australia, experiences of SAD usually peak during our winter months, although there isn’t clear data on how prevalent it is. Research from around the world estimate that around 1-10% of people endure mood fluctuations attributed to SAD. In Australia, where temperatures are not as extreme as those in the norther hemisphere, there seems to be evidence that there are similar impacts from seasonal changes. There is also some evidence that young adults can be impacted by seasonal changes more than older adults2.
Consequently, it is not unusual for individuals to encounter mood challenges during the darker, colder months.
Recognizing the Signs of SAD:
SAD often begins around the same time each year, usually in winter, and tends to subside as spring’s brighter days approach.
Common symptoms may include:
- Persistent feelings of sadness or gloom
- Increased irritability
- Reduced energy and daytime fatigue
- Altered appetite or eating patterns
- Difficulty concentrating
- Sleep disruptions without feeling refreshed
- Diminished interest in social activities and interactions
- Reduces sex drive
- Feeling anxious
Experiencing one or more of these symptoms does not automatically indicate SAD, as other conditions may present similar signs.
It is essential to consult your healthcare provider, such as a doctor or psychologist, who can assess and tailor strategies to support you during this period.
There are things you can do to help manage SAD symptoms. Here are some tips:
Let There Be Light: Try to get as much natural light as possible- open curtains and blinds, sit outside or close to a window. Try to get outside while at work so you can get some natural light during the day.
Get Moving: Regular exercise is a great mood booster, so try to stay active. Even something simple like going for a walk or doing some yoga can make a difference. If you have warm clothes- jacket, beanie, socks, gloves – a walk in the rain can be really refreshing- especially when you stay nice and warm (and dry)! You don’t need to stop those things because it is raining.
Take Time to Relax: Practicing mindfulness or relaxation techniques, like deep breathing or meditation, can help you feel calmer and less stressed. This time of the year can be a natural time to recover and recharge from the hectic busy schedule that tends to happen in warmer months. It can also be a great time to pick up a ‘quiet’ hobby or interest- like reading, a craft project, tinkering with a small DIY project.
Be Social and Adventurous: Having something fun and exciting to look forward to can help you feel more positive. It doesn’t have to be a big trip or adventure- ask a friend to try a new restaurant or café, walk to a different park, plan to see a movie with a friend, take up a class! Anything- a change is as good as a holiday!
Notice the beauty: while Autumn and winter can look gloomy and overcast, there is still beauty around us. From the changing colours of the Autumn leaves, the sound of the rain, watching the rain fall on the window, the changes in the colours of the sunset. The cooler months can be a time of being snug and warm, enjoying foods that are comforting.
Eat Well and Sleep Right: Eating a balanced diet, getting enough sleep, and staying hydrated are all important for your overall well-being and can help support your mental health. Try to avoid napping during the day or going to bed too early because this can mess up your sleep cycle at night.
Reach Out for Support: Don’t be afraid to talk to friends, family, or a professional if you’re struggling. Getting support from others can make a big difference.
By understanding the signs of SAD and using strategies like light therapy, exercise, and relaxation techniques, you can take steps to be proactive and manage your symptoms.
Remember, it’s okay to ask for help if you’re feeling down or having a hard time. Seeking support and taking care of your mental health is important for everyone, especially when dealing with something like Seasonal Affective Disorder.
You’re not alone – our psychologists are here to provide support during this time.