Seasonal Affective Disorder (SAD)
Turn that winter frown upside down!
Never mind spring, winter is the perfect time of year to add a bounce to your step by eating healthily, getting out and getting active.
But sometimes, it’s tough to get out of bed on cold and dark mornings. During the darker months of the year, people can experience a form of depression called Seasonal Affective Disorder (SAD) aka the ‘winter blues'.
The symptoms of Seasonal Affective Disorder can include:
- Being tired and lacking energy.
- Having problems sleeping.
- Being anxious and/or feeling irritable.
- Feeling depressed or low for no apparent reason.
- An increased appetite and a craving for carbohydrates and sweet foods.
The symptoms of SAD tend to start around September and get worse in December, January and February, when the days are shortest. By spring, most people with SAD will feel better and their symptoms usually disappear. SAD can affect people at any age and most people who experience it are female.
People are more likely to develop the disorder in northern parts of the world like Ireland, because of the change in the levels of sunlight between summer and winter. A lack of light increases the production of melatonin (a sleep-inducing hormone) and reduces the production of serotonin (a ‘feel good’ chemical) in our bodies, which can leave us feeling sluggish and low. People living close to the Equator are less likely to develop SAD, because they usually experience longer, brighter days.
People who are severely affected by SAD sometimes use light or phototherapy to help alleviate their symptoms. This involves sitting in front of special artificial lights for a period of time each day during the darker months of the year.
To get the most out of the winter months:
- Try to spend more time outside, or sit near windows when you are inside. Even if it’s cold and windy outside, it is important to spend time in natural sunlight.
- Take moderate exercise on a regular basis. Exercise like dancing is proven to improve your mood. Going for a walk outside is doubly beneficial.
- Eat a well-balanced diet. Fish, chicken, nuts, seeds and green leafy vegetables are particularly good for improving your mood. A healthy breakfast of porridge or scrambled eggs with brown bread will make you feel better on those dark mornings.
- Try to avoid putting yourself under stress. Talk to your GP about how you are feeling. It may also be helpful to attend counselling.
Looking after your health and soaking up the sun can help you make the best of these dark days. It might even put a little 'spring' back into your winter.
By: Lorraine O’Hanlon
Find information on:
Recognising depression
Dealing with depression
If you feel depressed or know someone who is depressed, talk to a doctor or a support organisation that can help. The doctors in your area will be listed in the Golden Pages.
Support organisations:
GROW
Infoline PHONE: 1890 474474
GROW is a mental health organisation which helps people who have suffered, or are suffering, from mental health problems. GROW mental health groups and support services are anonymous, confidential and open to all.
Aware
Helpline PHONE: 1890 303302
Email support: www.aware.ie/emailSupport.php
Support groups nationwide: www.aware.ie/support.htm
Supports those who are directly affected by depression. Aware operates a helpline which is a form of non-directive counselling, available to sufferers and their families. Aware Support Groups operate throughout the country providing information to both patients and their families.
Samaritans
PHONE: 1850 609090
(Northern Ireland PHONE: 08457 909090)
Email: jo@samaritans.org
Web: www.samaritans.org
Samaritans provide confidential, non-judgemental support, 24 hours a day for people experiencing feelings of distress or despair, including those which could lead to suicide.
See the help section for supportive information and contact details of support organisations.
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