Seasonal Affective Disorder – Conquering The “Winter Blues”

Do you experience a lower mood, low energy, or symptoms of depression in late autumn and winter, but have no similar symptoms at other times throughout the year?

You may have seasonal affective disorder.

KEY POINTS

  • Seasonal Affective Disorder (SAD) is a type of depression that coincides with the change of seasons into the cooler, darker months. It tends to disappear with the arrival of spring, warmer weather, more time spent outdoors, and longer hours of daylight.

  • SAD is much more common in Northern Europe and North America however, people in Australia can also be affected.

  • Depression associated with SAD tends to be transient and is driven by cold weather and shorter daylight hours.

  • Though it usually passes with the change of season, SAD can be a serious mood disorder that requires effective treatment. People who have been diagnosed with depression or another mental health condition may be more susceptible to SAD.

What is Seasonal Affective Disorder?

Seasonal Affective Disorder or SAD is a form of depression that arises in late autumn and winter, then dissipates in spring and summer. Some people who have this condition will even experience a marked energy surge during the warmer months.

While “winter depression” is much less common in Australia than it is in parts of the northern hemisphere that see dramatic seasonal weather changes, it’s estimated that between 0.3% and 9% of the general population in Australia has SAD[¹]. (It’s much more common in Tasmania and Victoria than it is in the warmer, sunnier northern states.)

  • SAD can occur at any age but tends to first appear between the ages of 18 and 30 years. 

  • Women experience this disorder 4 times more than men. 

  • While symptoms are generally temporary and do pass with the coming of spring, SAD is still a serious issue that requires effective treatment.

Isn’t This Just The “Winter Blues”?

Not necessarily. 

It’s quite normal to feel a bit low, less motivated, and less energetic in winter, and better in the warmer months – this is what’s meant by the “winter blues”. 

With SAD, however, the low mood, lethargy, and other symptoms can be severe and pervasive, and they form a distinct seasonal pattern over time. SAD is a clinically recognised depressive condition that impacts daily life, lasting longer than two weeks and it requires medical intervention.

Symptoms of Seasonal Affective Disorder

The symptoms of SAD can vary, and not all people with this mood disorder will experience all symptoms or necessarily the same symptoms all the time. They reflect a lot of common depression symptoms and may include:

  • Sadness or feeling flat

  • Low mood

  • Lack of motivation

  • Low energy levels, lethargy, or extreme fatigue

  • Sleep disturbances (including insomnia or oversleeping)

  • Irritability

  • Nervousness, anxiety, or feeling guilty

  • Loss of interest in previously enjoyed activities

  • Social withdrawal

  • Memory/concentration issues

  • Loss of libido/diminished sex drive

  • Food cravings and associated weight gain

What Causes SAD?

Seasonal Affective Disorder is about much more than just loving summer and hating winter. While the distinct cause of it is not entirely clear, scientists have several theories about what drives this mood disorder in some people.

Circadian Rhythm Disturbances are likely at the heart of seasonal depression. The body’s natural circadian rhythm regulates and controls everything from sleep to mood, appetite, digestion, energy levels, and more. Disruptions or changes to one’s routine can disturb the circadian rhythm balance and lead to seasonal affective disorder. 

Natural sunlight exposure plays a major role in the circadian rhythm and body clock, and during winter we do experience lower doses of natural sunshine (both due to fewer daylight hours and less time spent outdoors due to cold or inclement weather). A lack of sunlight inhibits the production of melatonin, serotonin, and dopamine, which are brain chemicals essential to a healthy sleep-wake cycle, energy levels, and mood.

Psychological and cultural influences also likely play a role. Spring and summer in Australia are widely associated with socialising, outdoor activities, and the holiday season. The contrast with our lifestyles in winter can be dramatic and upsetting for a lot of people.

Tips for Conquering SAD and the Winter Blues

  • Expose yourself to bright, natural light first thing in the morning. This helps support the chemical processes in the brain and balances the circadian rhythm. Open your blinds as soon as you wake up and, if the weather is nice, spend a few minutes outdoors in the sun.

  • Get moving. When the weather permits, try to exercise in the sun – even just going for a walk around the block can work wonders for your overall well-being. (Remember to protect your exposed skin with SPF even in winter).

  • Eat a balanced diet of nutrient-rich foods that support health and well-being: whole grains, seasonal fruits and vegetables, healthy fats (e.g. avocado, olive oil, salmon) and lean, unprocessed proteins (e.g., lean red meat, chicken, fish, eggs, tofu).

  • Drink plenty of water. Limit caffeine, especially after 4 pm. Limit or say no to high-sugar beverages, including sodas and fruit juices.

  • Optimise your sleep. Limit screen time for an hour or two before bed (especially smartphones and gaming consoles), keep your bedroom dark and cool, and aim to go to sleep and wake up at the same time every day (including weekends).

  • Stay socially connected. Plan time with friends, go for a walk, go for a coffee date or lunch/dinner, or to see a movie.

  • See a clinically trained mental health practitioner for help with winter depression.

Book a Consult with our Bayside Depression Psychologist

If you are experiencing symptoms of depression or ongoing winter blues for more than a couple of weeks, seek professional assistance. The right depression psychologist can help you work through how you’re feeling and, with a tailored approach to treatment for you, help equip you with coping mechanisms and strategies to improve your mental health and well-being during the “darker” months.

Reach Psychology’s depression psychologist is experienced, clinically trained, and delivers evidence-based therapies for people struggling with depression, including Seasonal Affective Disorder.

Our warm, welcoming clinic is located near Hampton/Brighton, and we also provide Telehealth services.

You can feel better.

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