Why am I S.A.D?

 Do you ever experience feeling extra sleepy and maybe a bit low in the winter months?

 As the nights get progressively shorter with fewer daylight hours, it is common for some of us to experience lower energy levels and slightly lower moods in winter months. However, when this change in mood starts to affect our daily lives, this may be a sign of a type of depression called Seasonal Affective Disorder, or SAD for short. SAD is a type of depression that comes and goes in a seasonal pattern; generally worsening in the autumn and winter months. Some individuals with SAD will experience mild symptoms, such as a dip in mood, whilst for others it can be a debilitating disorder. 

 What is Seasonal Affective Disorder?

 SAD is a type of depression characterised by recurrent seasonal patterns. Symptoms of SAD can include:

Who does SAD affect?

 Studies show that between 3-6% of the UK population is affected by SAD annually. Unfortunately for the ladies, research suggests women are four times more likely to experience SAD. 

 What causes SAD?

 In short, no one is 100% sure.SAD is often linked to reduced exposure to sunlight which can affect our brain chemistry. Here are a few possible contributing factors:

#1 – Higher levels of Melatonin

Melatonin is the hormone which makes you feel sleepy. 

 #2 – Reduction in Serotonin

Serotonin is a hormone that has a major effect on our mood, sleep patterns and appetite. With fewer hours of sunlight in winter, our serotonin production can decrease. 

#3 – Our body clocks
Our bodies use sunlight as markers for different functions such as when to wake up. In winter as sunlight hours change, our internal body clock (also known as our circadian rhythm) can be disrupted, leading to SAD symptoms.  

What can I do if I am experiencing SAD symptoms?

 If you are experiencing symptoms which are affecting your living your daily life, then you should consult with your GP to seek medical advice. However, there are some things you can do to try to be proactive and combat the symptoms of SAD. 

1. Incorporate more natural light into your day. 
   This may look like moving your desk to beside a window or going out for a walk before work or on your lunch break. Making a conscious effort to increase your exposure to natural sunlight has been shown to greatly help low moods associated with SAD. 

2. Make sleep a priority. 
   If you feel yourself getting sleepier earlier in the evenings, don’t be afraid to begin a new winter evening routine which sees you going to bed an hour or two earlier than normal

3. Engage in deep breathing. 
   333 breathing or box breathing; inhale deeply for three seconds, hold for 3 seconds and exhale for three seconds.  

4. Find an exercise you enjoy. Engaging in a form of exercise you enjoy can increase levels of happy hormones called endorphins. If you don’t consider yourself to be into fitness, make it a social opportunity by going for walks with friends. 

Thank you for reading!

Jessica