Understanding Seasonal Affective Disorder (SAD) and How It Affects Your Well-being
In this post, I explore the effects of SAD on mood, energy levels, and general well-being. I also discuss some practical strategies for managing these seasonal changes and offer suggestions for how to support yourself or a loved one who may be struggling.
What is Seasonal Affective Disorder (SAD)?
SAD is a type of depression that typically begins in late autumn and lasts through winter. It’s more than just feeling a little down as the weather changes; those with SAD experience a range of symptoms that can affect their daily lives. Some common symptoms include:
- Depression and low mood
- Difficulty waking up and oversleeping
- Low energy or lethargy
- Increased appetite, particularly cravings for carbohydrates
- Trouble concentrating
- Social withdrawal and irritability
- Anxiety
- Loss of libido
The cause of SAD isn’t fully understood, but it is strongly linked to the reduced amount of sunlight during the winter months. Research from the National Institute of Mental Health (NIMH) suggests that the decrease in daylight affects our body’s internal clock, or circadian rhythm, which regulates our sleep-wake cycle and mood. This disruption can lead to a form of “biological clock misalignment,” contributing to the depressive symptoms of SAD. Additionally, reduced sunlight is associated with lower levels of serotonin, a neurotransmitter that stabilises mood, and higher levels of melatonin, the hormone responsible for regulating sleep, which increases feelings of lethargy and sleepiness.
A 2006 study published in Psychiatry Research found that individuals with SAD tend to have higher melatonin secretion during the winter months compared to those without the disorder, which may explain the increased fatigue and desire to oversleep. This combination of disrupted circadian rhythm, reduced serotonin, and elevated melatonin is thought to play a key role in the onset of SAD symptoms.
How SAD Can Affect Your Life
SAD can deeply affect your day-to-day life. You may feel as though you're living in a fog, with low energy and motivation, making it difficult to carry out even basic tasks. The struggle to get out of bed in the morning, coupled with mood swings and fatigue, can feel overwhelming.
While the focus of this post is on the individual experience of SAD, it's worth mentioning that these symptoms can also impact relationships. Those experiencing SAD might withdraw socially or feel irritable, making it harder to engage with friends or loved ones. It’s important for both individuals and their partners to recognise these behaviours as part of the disorder rather than personal rejection.
My Personal Journey with SAD
I can relate to the difficulties that come with SAD, having dealt with it myself for over two decades. Like many others, I found that while I enjoyed the idea of cosy winter nights, fires, and warm clothing, the reality of long, dark days had a significant impact on my mood and energy.
I started noticing that by Christmas, I was feeling more drained and disconnected than ever. I initially thought my feelings were related to the stress of the festive season, but as the years went on, I realised it was much more than that. I craved light, avoided darkened rooms, and felt almost suffocated by the early sunsets.
My turning point came in 2009 when I began to research SAD and its treatments. After learning more about light therapy, I decided to invest in a ‘SAD lamp’, and it transformed my winters. I prefer to refer to mine as my Happy Lamp💡😃.
Light Therapy: A Game-Changer
One of the most effective treatments for seasonal affective disorder (SAD) is light therapy, which involves exposure to a lightbox that mimics natural sunlight. According to Harvard Health, light therapy is often the first line of treatment for SAD and can also be beneficial for other forms of depression, including postpartum depression (PND). It’s important that the intensity of the light is at least 10,000 lux. This level of brightness is believed to help regulate melatonin and serotonin production.
I first started using a Litebook (now obsolete) for around 30 minutes a day in the morning, and the difference was remarkable. After only a few weeks, I noticed an improvement in my mood and energy levels. In fact, during that first winter of use, I had my first birthday gathering in years. I now use a newer lamp by Beurer, which is even more powerful and effective. Sometimes, I use the lamp in the afternoon if I’m going out in the evening.
The key is to use the lamp consistently, starting early in the season - ideally from September through to April. Whether you’re doing breathwork, checking emails, reading, or having your morning coffee, having the light shine on your face in the morning can make getting up easier and improve your overall outlook for the day.
It's worth noting that while dusk/dawn simulator lamps can help regulate your sleep/wake cycle, they won’t offer the same benefits as a 10,000-lux light therapy lamp. They can aid in falling asleep and waking up gently, but for improving SAD symptoms, a proper light therapy lamp is essential.
Adding Vitamin D to the mix
After using my SAD lamp for several years I decided to complement my light therapy with another approach: vitamin D supplementation. I had come across research suggesting that vitamin D therapy could be as effective as light therapy for some people, particularly those who have low vitamin D levels during the winter months. This intrigued me, and I decided to give it a try.
A 2014 study published in the Journal of Affective Disorders found that individuals with seasonal affective disorder (SAD) experienced significant improvement in mood after vitamin D supplementation, with some results comparable to those achieved with light therapy. Vitamin D deficiency is common during the winter due to reduced sunlight exposure, and studies have shown that low levels of vitamin D can affect mood and contribute to depressive symptoms.
I started taking BetterYou Vitamin D with K2, a supplement designed to support the absorption of vitamin D while providing additional benefits from vitamin K2. The combination of these two vitamins has been shown to promote better cardiovascular health and bone support, making it a good option for overall well-being. I get my blood levels checked annually as it is important not to overdose.
Coping Strategies for Managing SAD
In addition to light therapy, there are other strategies that can help manage the symptoms of SAD. Here are a few tips to help you maintain your well-being during the darker months:
1. Create a Morning Routine
Your morning routine can set the tone for the entire day. Incorporating activities like light therapy, gentle exercise, breathwork, or meditation can boost your mood and energy. Personally, I find that starting my day with light therapy, yoga or a brisk walk, followed by a cold shower, helps me wake up and shake off the sluggishness that often comes with SAD.
2. Stay Active
While it can be tempting to hibernate during the winter, staying active is crucial for mental and physical health. On sunny days, try to get outside for a 5k walk - even 10-15 minutes of natural light exposure can improve your mood. I also swear by cold water exposure - whether it's a winter swim or a cold shower, it energises me and lifts my spirits.
3. Eat Well
During the winter, it’s easy to crave comfort foods high in carbohydrates, but maintaining a balanced diet rich in vegetables, fruit, and whole grains is key. Eating well helps stabilise your blood sugar levels and supports your mental health. I've also found that taking a high quality probiotic supports gut health, which is being increasingly linked to mood regulation.
4. Prioritise Self-Care
It's important to be kind to yourself during the winter months. Keep warm with cosy clothes, indulge in relaxing activities, and don’t be afraid to use your heating if it makes you more comfortable. Self-care rituals, such as a hot bath or reading in a well-lit space, can help maintain your well-being.
5. Seek solace in Winter Sun
If this is available to you then this can be a great way to get a serotonin boost. I think that February is a good time for this as it can be a good strategy to have something to look forward to through the drearier months of January and February. By March we are seeing a tangible increase in light so moods have often started lifting by then.
6. Communicate with Loved Ones
If you're struggling with SAD, it's helpful to let your loved ones know what you're going through. This will help them understand any shifts in mood or energy. Open communication can prevent misunderstandings and create opportunities for support. If your partner is experiencing SAD, check in with them regularly and offer patience and empathy.
Seeking Professional Help
Sometimes, despite all your efforts, managing SAD on your own can feel overwhelming. If the symptoms become too much to handle, talking therapy may be beneficial and can help you process your emotions, find coping strategies, and provide support when it feels like the darkness is closing in.
Final Thoughts: Preparing for Winter
SAD can make the winter months feel long and challenging, but with the right tools and strategies, we can successfully manage its effects.
If you think you may be experiencing SAD, now is the time to take proactive steps to support your mental health. Consider investing in a light therapy lamp, establish a winter wellness routine, and don’t be afraid to seek professional help if needed. Winter can be tough, but with the right strategies, you can still find light in the darker months.
If you are really struggling with a debilitating, dark mood for two weeks or more then please consult with your GP for a medical assessment.
Here are the URLs of the articles and research I reference:
National Institute of Mental Health. Seasonal Affective Disorder. https://www.nimh.nih.gov/health/publications/seasonal-affective-disorder
Response of the melatonin cycle to phototherapy for Seasonal Affective Disorder. Psychiatry Research, https://doi.org/10.1016/j.psychres.2006.03.015)
Harvard Health Blog on light therapy and its effectiveness for treating depression, including Seasonal Affective Disorder (SAD) https://www.health.harvard.edu/blog/seasonal-affective-disorder-more-than-the-winter-blues-201401106994
Vitamin D supplementation for SAD: A randomised trial discussing how vitamin D can improve symptoms of seasonal affective disorder: [BMC Research Notes] https://bmcresnotes.biomedcentral.com/articles/10.1186/s13104-014-0764-4
CNS Drugs Journal on the potential role of Vitamin D in managing depression and anxiety, touching on its effects on serotonin levels: [CNS Drugs](https://link.springer.com/article/10.1007/s40263-021-00810-1)