Have you been feeling a bit off this winter? Like there is a cloud hanging over your head? Have you noticed major mood changes since it has become colder?
Seasonal Affective Disorder (SAD) is a recurrent major depressive disorder with a seasonal pattern. It is characterised by sad mood, low energy, longer sleep duration and carbohydrate craving. Seasonal changes in mood and behaviour may be closely related to alcoholism as people maybe self-medicating their depression with alcohol.
SAD affects 4-10% of the general population, with women having a higher incidence than men. Although if milder forms of SAD are included statistics rise to 21%.
Seasonal changes in daylight appear to influence the behavioural changes in SAD, but the exact mechanisms are not fully known. It may be that certain mechanisms apply to specific genetic types, so there is no mechanism that applies to everyone.
SAD is believed to relate to your exposure to daylight rather than air temperature or chill factor. Research has shown that people with SAD have a longer period of melatonin synthesis at night in the winter. In addition, daytime melatonin levels may be higher in SAD sufferers in the winter, compared to those without SAD.
Some strategies to cope through winter:
Find some sunlight. Rug up, spend some time outside and enjoy the sun basking on your skin. Sunlight also effects serotonin production through cutaneous and retinal pathways. Serotonin is known as our "happy hormone". Make excuses to get out and about- gardening, sitting outside to read a book.
Vitamin D supplementation – Several studies have suggested the association between low vitamin D levels and SAD. Optimal vitamin D levels are around 100 nmol/L which may be impossible to maintain during winter months without supplementation, depending on your location. Talk to a naturopath about how much you should be taking to maintain your vitamin D levels throughout winter.
Light therapy (phototherapy) is considered to be an effective treatment for SAD. Light therapy use light boxes that filter out UV light and is considered to be generally safe. This does not include tanning beds.
Eat well- Maintaining a healthy diet is of upmost importance to get all the nutrients needed to support neurotransmitter function. If you are craving something sweet have some healthy snacks on hand- for example 70% dark chocolate (1 square is normally enough), or make some delicious bliss balls or baked apples with cinnamon, sultanas and nuts.
Exercise- Often people’s exercise decreases during winter. It is important to remember that exercising releases those ‘feel good’ endorphins. Opt for a brisk walk in the morning when the sun might be poking out or adapt an exercise routine you can do inside- this might involve the stairs, squatting on chairs etc. Yoga classes are also a nice way to get movement into your day.
Socialise- One’s social life can sometimes lay dormant during the winter months. However socialising is known to help prevent mental illnesses. Make a weekly goal to meet a friend for coffee, call a family member or organise a “pot luck” dinner with a group of friends.
Counselling – if you are still finding it hard to get motivated on a day-to-day basis; a chat to a counsellor or psychologist will help to find and challenge any negative life patterns and help you find alternative solutions.
Morales-Muñoz, I., Koskinen, S., & Partonen, T. (2017). Seasonal affective disorder and alcohol abuse disorder in a population-based study. Psychiatry Research, 25391-98. doi:10.1016/j.psychres.2017.03.029
Miller, A. (2005). Epidemiology, etiology, and natural treatment of seasonal affective disorder. Alternative Medicine Review, 10(1), 5-13.