Combating seasonal affective disorder

The holidays are over, the weather is miserable, the bills from those extravagant Christmas presents have just arrived, and the New Year’s resolutions have already fallen by the wayside. No wonder so many people view January as the most depressing time of the year. In fact, it’s around this time of year that seasonal affective disorder (SAD) tends to hit the hardest. Read on to discover what it is, what causes it, and what can be done about it.

What is seasonal affective disorder?

According to the Royal College of Psychiatrists, around 9% of Scotland’s population are affected by seasonal affective disorder (SAD), a type of depression that comes and goes with the seasons. Symptoms are usually at their worst during the autumn and winter, when the days are shorter and darker. It’s natural to feel a little tired and unmotivated when the weather is miserable, however SAD is much more serious than just having the odd ‘down day’.

Whilst the exact cause of SAD is still not yet fully understood, it is believed to be connected to the lower levels of sunlight in autumn and winter which can affect the body’s production of melatonin and serotonin. This can have a detrimental effect on an individual’s sleep, mood and energy levels.

Typical symptoms of seasonal affective disorder

Whilst symptoms can vary from person to person, typical symptoms may include the following:

• Feeling sad, hopeless or worthless
• Difficulty concentrating
• Loss of interest in activities you once enjoyed
• Lack of energy
• Wanting to sleep for longer and difficulty getting up in the morning
• Craving carbohydrates
• Overeating and weight gain

Left untreated, SAD can start to impact all areas of a person’s life – home life, social life and work life – so it’s important to be aware of the signs and to step in and help those you think may be struggling, or reach out if you think you may be affected.

Combat the effects of SAD

Whilst the low levels of sunlight may be directly related to the prevalence of SAD in Scotland, there are things you can do to minimise its effects, without resorting to upping sticks and emigrating.

• Eat a healthy, balanced diet
• Exercise regularly
• Aim for eight hours of quality sleep every night
• Get as much natural sunlight during the day as possible
• Take a vitamin D supplement
• Be mindful of how you’re feeling and, if possible, avoid stressful situations
• Spend time with others

If the lifestyle changes listed above don’t make a significant difference, speak to your GP. They may recommend one of the following:

• A light box to simulate exposure to sunlight
• Counselling or cognitive behavioural therapy (CBT)
• Antidepressant medication

Want to talk to someone about how you’re feeling?

If you think you’re experiencing season affective disorder, you can book an appointment at YourGP using our simple online booking system. Or you can email reception@your.gp, or call us on 0131 381 0322 and we’ll be happy to arrange an appointment at a time that suits you. We take mental health seriously, and whatever time of the year, we’re here to provide expert healthcare, right when you need it.