SAD about winter?

If you’re one of the many people who feel low, lethargic and irritable in the bleak weather months, you could be suffering from Seasonal Affective Disorder (SAD) - a seasonal type of depression that can be particularly debilitating in winter.

If you’re one of the many people who feel low, lethargic and irritable in the bleak weather months, you could be suffering from Seasonal Affective Disorder (SAD) - a seasonal type of depression that can be particularly debilitating in winter.

Symptoms often start in autumn when the days draw in and exposure to sunlight is reduced, and are at their worse in December, January and February.

What to look out for:

• Feeling in a persistent low mood.
• A loss of pleasure or interest in normal everyday activities.
• Irritability.
• Feelings of despair, guilt and worthlessness.
• Feeling lethargic (lacking in energy) and sleepy during the day.
• Sleeping for longer than normal and finding it hard to get up in the morning.
• Craving carbohydrates (bread, pasta, rice and potatoes) and gaining weight.

Some people experience severe symptoms which impact on their daily lives.

The science bit

So what causes SAD?  Although not fully understood, it’s often linked to lack of sun exposure during the shorter autumn and winter days. 

The theory goes that reduced sunlight might stop a part of the brain called the hypothalamus working properly which affects the production of melatonin (hormone that makes you feel sleepy), serotonin (mood, appetite and sleep hormone) and the body’s internal clock. 

What you can do

If the signs and symptoms resonate with you, it’s best to see your doctor who will recommend the most appropriate treatment.

This could include making some simple lifestyle changes such as getting as much natural sunlight as possible, exercising regularly and managing your stress levels.

Other treatments may include light therapy which is a special lamp called a light box which stimulates exposure to sunlight, talking therapy such as cognitive behavioural therapy (CBT) or counselling or antidepressant medication.

Other helpful tips include:

• Getting off the sofa for a walk or bike ride to boost your happy hormones. Head for Bickerton Hill in Cheshire or Oakley or Hampton Wood in Warwick - or your local park. 
• Be mindful – spend 10 minutes every day to get outdoors and take in your surroundings – appreciate everything you see, hear and smell.
• Try to get plenty of good quality sleep to feel full of energy.  Establish a calming 300-minute bedtime routine without screens or TVs.
• Eat plenty of fruit and vegetables to get the nutrients and vitamins you need to fight off colds and bugs and feel full of energy.
• Volunteer to help you feel good about helping others.  Ask about helping at these local charities/organisations: Cheshire West and Chester Council, Cheshire Wildlife Trust, Warwick Volunteers, Warwickshire Community and Voluntary Action, Warwickshire Wildlife Trust