Seasonal Affective Disorder (SAD): What It Is, Why It Happens and How to Manage It
Seasonal Affective Disorder (SAD): What It Is, Why It Happens and How to Manage It
Seasonal Affective Disorder, often called SAD, is a type of depression that comes and goes with the seasons. For many people, it starts in the autumn or winter and improves in spring and summer. Others may feel it during the lighter months instead. While SAD affects people in different ways, it can have a real impact on daily life, mood and motivation.
What causes SAD?
We do not know the exact cause of SAD, but most experts agree that it is strongly linked to sunlight, or more accurately, the lack of it. During the darker months, our bodies are exposed to much less natural light. This can affect a part of the brain called the hypothalamus.
Lower light levels can increase the hormone melatonin, which makes us feel tired and sluggish. At the same time, levels of serotonin, a chemical linked to mood, can drop. When serotonin is low, people may feel low, unmotivated or depressed. Shorter days can also disturb the body’s internal clock, making it harder to know when to wake up and when to sleep properly.
Can SAD happen in summer?
Although most people link SAD to winter, it can also happen in summer. In these cases, too much daylight can disrupt sleep patterns. Poor sleep can lower serotonin levels, leading to similar feelings of low mood, anxiety or depression. This is sometimes called summer SAD.
What are the symptoms?
Symptoms of SAD are similar to other forms of depression. They can include feelings of despair, guilt or worthlessness, stress and anxiety, low self-esteem and difficulty making decisions. Some people lose interest in the world around them.
You may also feel very tired, sleep more than usual, struggle to concentrate and notice an increased appetite. Winter SAD symptoms often begin between September and November and can last until spring. A milder form, known as the “winter blues”, is more common and usually affects people during December, January and February.
If these symptoms are affecting your daily life, it’s important to speak to your GP.
How is SAD diagnosed?
Because SAD is similar to other types of depression, it can be hard to diagnose. Your GP may ask about changes in your mood, lifestyle, sleep, eating habits and ability to cope with everyday tasks. They may also ask about family history, as genetics can play a role. A diagnosis is more likely if symptoms return around the same time each year.
Managing SAD symptoms
Spending time outside during daylight hours can make a difference, even on cloudy days. Regular exercise, a balanced diet and limiting alcohol or drugs can also help. Planning enjoyable activities during harder months and talking openly about how you feel are important steps.
Luke Newman, CEO and founder of ‘For Men To Talk’, says:
“Seasonal changes can really affect men’s mental health, often without them realising why. Talking, staying connected and taking small positive steps can make a huge difference. You don’t have to go through it alone.”