How to Beat Seasonal Affective Disorder (SAD) this Winter
As daylight dwindles and the sun begins to set earlier each evening, many of us begin to experience a subtle but tangible melancholy. This collective sense of gloom takes shape as a phenomenon known as seasonal affective disorder (SAD). SAD is a form of depression that manifests during the fall and winter months. SAD is not merely a case of the winter blues; it is a debilitating condition that can significantly impact a person's well-being. It can interfere with work, school, and social relationships. In severe cases, SAD can lead to suicidal thoughts or behaviours. Symptoms of SAD can include:
• Persistent sadness or hopelessness
• Loss of interest in activities that were once enjoyable
• Changes in appetite or sleep patterns
• Fatigue or lethargy • Difficulty concentrating
• Feelings of worthlessness or guilt
• Thoughts of suicide
Causes of SAD
The exact cause of SAD is unknown, but it is believed to be linked primarily to reduced exposure to sunlight. Light enters through our eyes and is detected by the brain, which then processes this information to control our circadian rhythm. The circadian rhythm is comprised of different neurotransmitters that work in concert to regulate our sleep, mood, and even appetite.
In a typical situation, exposure to morning sunlight suppresses melatonin, which is the hormone that regulates our sleep cycle. This allows us to feel awake and alert in the morning. Concomitantly, exposure to light in the morning boosts serotonin, a hormone involved in mood regulation. Unlike melatonin, which peaks at night, serotonin reaches its highest levels in the morning, and acts to bring about a more positive mood. As the day transitions to evening and night, our eyes detect less light, which prompts our brain to increase the production of melatonin and at the same time decrease serotonin. High levels of melatonin induce a feeling of tiredness and sleepiness, while lower levels of serotonin promote restful sleep and relaxation.
The impact of light on melatonin is precisely why many sleep experts suggest not using our phones in bed, as the bright light of the screen can confuse our body into lowering its melatonin production, leading to feeling more awake.
Over time, your body synchronizes to patterns of light exposure and begins to get a good sense of how long daylight is. This is part of the reason we get jet lag when we travel. Our body's natural clock is synchronized to our departure location, and it can take a few days for us to readjust to the daylight hours of our destination.
Limited exposure to natural sunlight during the winter months can disrupt our sleep patterns. Darkness in the early morning can result in elevated levels of melatonin from the night before, leading to fatigue, mental fogginess, and difficulty concentrating. Reduced sunlight can also lower serotonin levels, contributing to feelings of sadness and hopelessness. When these neurotransmitters are out of balance, the circadian rhythm may also shift, causing more fatigue and making it harder to stay in sync with the day. For instance, you might feel tired all morning but then suddenly alert at night, just when it’s time for bed.
Low exposure to light and the disruption of our circadian rhythm also impact other neurotransmitters that are important for mood. Dopamine, GABA, norepinephrine, glutamate, and cortisol are all thought to be negatively affected by low exposure to light, causing feelings of apathy, anxiety, restlessness, stress, and low mood. Taken together, these neurochemical changes are experienced as depression.
Naturally, not everyone experiences SAD. There are people who appear to be predisposed. Studies have shown that people with a family history of SAD are more likely to develop the condition themselves, which suggests that there may be a genetic aspect to SAD.
Treatment for SAD
Since lack of light is the primary cause of SAD, light therapy is the chief treatment recommended for its treatment. Light therapy bathes the body in bright artificial light, mimicking the sun's rays. This helps to regulate the body's production of melatonin, and serotonin.
light therapy
Medications, such as antidepressants, can help to increase levels of neurotransmitters in the brain that play a role in mood regulation. By restoring balance to these chemicals, medications can help to alleviate the symptoms of SAD.
Lifestyle changes can also play a significant role in managing SAD. Getting regular exercise, eating a healthy diet, and getting enough sleep can all help to improve mood and energy levels. Exercise releases endorphins, which have mood-boosting effects. A healthy diet provides the nutrients the brain needs to function properly. And getting enough sleep helps to regulate the body's natural sleep rhythms. By making positive changes to their lifestyle, people with SAD can take steps to improve their overall well-being and reduce the severity of their symptoms.
In addition to treatment options, there are several things that may help control SAD symptoms:
• Maintaining a regular sleep schedule: Consistently following a sleep schedule and practicing good sleep hygiene can assist your body in regulating your circadian rhythm effectively.
• Spending time outdoors: Exposing yourself to natural light in the early morning helps your body recognize daylight hours and encourages the release of the correct neurotransmitters to make you feel more alert.
• Connecting with others: Feeling connected to others reduces feelings of loneliness and increases the sense of support. This can help enhance mood and reduce stress levels, both of which can be beneficial for individuals with SAD.
The Danes have cultivated a charming cultural concept known as 'Hygge,' which can help all of us to better survive winter. Hygge entails creating living spaces that are as inviting and comfortable as necessary to instil a sense of joy. Consider the warm glow of candles, plush throws adorning the sofa, and the pleasure of sharing a delicious meal with friends – this is the essence of hygge.
Northern European countries, such as Finland, have embraced a rich sauna tradition to help them get through winter. Basking in a sauna on a crisp, cold day not only provides comfort but also offers potential relief from symptoms associated with SAD. Sauna sessions elevate body temperature, fostering improved mood and sleep quality. They stimulate the release of endorphins, known for their mood-enhancing properties, and contribute to relaxation and stress reduction. These combined effects can be particularly beneficial to individuals experiencing SAD.
Conclusion
In conclusion, SAD is a complex condition with a variety of contributing factors. While the exact cause of SAD is unknown, it is believed to be linked to reduced sunlight exposure, changes in circadian rhythms, neurotransmitter imbalances, and genetic factors.
Effective treatments for SAD include light therapy, medications, and lifestyle changes. Light therapy helps to regulate the body's production of melatonin, medications can help to increase levels of neurotransmitters in the brain, and lifestyle changes can help to improve mood and energy levels.
Despite the challenges it can pose, SAD is a treatable condition. With proper diagnosis and treatment, most people with SAD can manage their symptoms and live fulfilling lives.
It is important to increase awareness and understanding of SAD. This can help to reduce stigma and encourage people to seek help if they are experiencing symptoms. There is no shame in seeking help for a mental health condition, and doing so is a sign of strength, not weakness.
If you are struggling with SAD, please know that you are not alone. There are people who care about you and want to help. Reach out for support from friends, family, or a mental health professional. With support and treatment, you can overcome SAD and live a bright and fulfilling life.