Seasonal Affective Disorder impacts more people than you may think – and it’s far more serious than just a case of the ‘winter blues’. Interestingly, it’s not just related to winter – some people affected may feel better in winter than they do in summer. Don’t panic if you don’t know much about it – here is Braw’s comprehensive (but not too intimidating) rundown on the condition, identifying symptoms, and most importantly: how to start feeling better.
What is SAD?
Seasonal Affective Disorder (SAD) is a type of depression, influenced by the change of seasons. It can be known as ‘winter depression’ (despite not being limited to winter) as symptoms can become more obvious and serious during the darker and colder winter months.
The nights get longer, sunlight becomes a limited resource and therefore infinitely valuable, and temperatures drop. Once the bright, festive lights of Christmas and New Year have passed, January and February always strike me as dark, endless nights before the flowers and leaves make a reappearance.
The NHS states that the exact cause of SAD is not fully understood, however, the main theory is that the lack of sunlight exposure causes the hypothalamus to stop working to its full capabilities. This can lead to increased melatonin (making you sleepier), decreased serotonin (the happy hormone), and a disrupted circadian rhythm (the body’s internal clock). All in all, this can lead to depressive symptoms.
Symptoms of SAD
Symptoms of SAD, according to the NHS and mildly adapted by myself for clarity, include:
- A persistent low mood
- A loss of pleasure and/or interest in normal everyday activities
- Irritability (more so than your flatmates not doing the dishes, again)
- Feelings of despair, guilt and worthlessness
- Lacking energy and feeling sleepy during the day (more so than when you actually attend your 9 am)
- Sleeping for longer than normal and finding it hard to get up in the morning
- Craving carbohydrates and gaining weight (I’d argue that this is just winter hibernation preparation)
- Difficulty concentrating
- Decreased sex drive (more so than when your partner chews with their mouth open)
How to Feel Brighter (the important bit)
The National Institute for Health and Care Excellence recommends that SAD should be treated in the same way as other types of depression. This includes therapy and medicine such as antidepressants. However, there are ways to feel brighter during winter that don’t involve an anxiety-inducing trip to the GP and months on a waiting list.
Getting Outdoors: You hear it over and over again but increased outdoor activity does actually help. It doesn’t need to be much – you don’t need to hike up a Munro. Heading out for a gentle walk will help to increase sunlight exposure. It can be to the shops for a sweet treat, a lap around the garden, or a 5k jog. At the end of the day, as long as you’re outside then you’re doing better.
If walking and running aren’t your speed, then you could try a different outdoor activity, such as wild swimming. Cold water has proven mental and physical benefits, which studies show can improve depressive symptoms.
More Light!: Make your home environment light and bright if you can. Open the curtains, get some funky lamps, and sit near the windows when you can to help increase those sunlight hours. Suncatchers are a fun idea to fill your home with rainbows if the sun does come out.
Light therapy is a popular and well-known treatment for SAD, however, there is some speculation as to the effectiveness of the treatment. It involves sitting in front of a specially designed light which mimics the effect of natural sunlight – you can find plenty online.
Life in the Home: Investing in some easy-care indoor plants (such as snake plants and spider plants) is a wonderful way to bring the outside in and brighten up your space. Ask friends for plant babies to grow your own from or have a look in shops like Lidl for cheaper options. Combined with the suncatchers, your home will be feeling lighter in no time.
Talking: Talk to your friends – chances are, they’ll relate and understand too. Having a supportive community around you when things get tough has a lot to be spoken for – you just need to ask for help and people will be there.
Extra Help: The steps outlined here are only going to help to an extent – if you feel that your mental health is declining then talk to a medical professional who can refer you to further help and resources. There is no shame in seeking professional help – it is there for a reason. The most important thing is that you start to feel like yourself again.
Mental Health Resources
University of Stirling
There is a range of mental health resources available right here at the University of Stirling.
The mental health team provides comprehensive, specialist support to all current students who want to talk about their mental health, including those students with a diagnosed mental health condition.
All current students can meet with a Mental Health Advisor to discuss anything they need to, throughout the their studies. You can get in contact with the mental health team via the Student Hub. They offer face-to-face appointments or online appointments, both of which last around 50 minutes.
Alternatively, the University offers “One at a Time Counselling”. This means they will focus on the most significant issue for you at the time of your session. You can book multiple sessions, face-to-face or online.
Mind support line
Call Mind’s support line on 0300 102 1234.
This is a safe space for you to talk about your mental health. Mind’s advisors are trained to listen to you and help you find specialist support if you need it.
They are open 9 am to 6 pm, Monday to Friday.
Samaritans
You can contact Samaritan 24 hours a day, 365 days a year:
- Call 116 123 (free from any phone)
- Call the Samaritans Welsh Language Line on 0808 164 0123 (7 pm–11 pm every day)
- Email jo@samaritans.org
Samaritans are there for anyone who wants to talk.
You can read more of Braw Magazine’s mental health articles here.
Features Image Credit: Pexels.com
Journalism student at the University of Stirling & BRAW Magazine editor 24/25 and 25/26 🙂
You can see my portfolio here: https://www.clippings.me/alicepollard
