How Do You Know If It's More Than 'Winter Blues'? A Closer Look At Seasonal Affective Disorder (SAD)
Are you feeling more than just the 'winter blues'? In this blog, you'll learn about the triggers, symptoms and effective self-care strategies to manage Seasonal Affective Disorder (SAD), so you'll be equipped to get through the darker months of Winter.
Understanding What Triggers SAD
Imagine your mood being directly connected to the amount of sunlight you're getting. That's essentially what Seasonal Affective Disorder is all about. It's not just "being sad" – it's a form of depression that follows seasonal patterns, typically during autumn and winter when the daylight hours are shorter.
It’s something that affects many of us, and while well documented in the Northern Hemisphere, it remains under-recognised here in Australia.
‘35% of Australians experience depression during the winter months’Mental Health Foundation Australia, March 2024
The feeling is deeper than a case of the winter blues or a temporary mood dip. You know that feeling you get when the days get shorter, darker and when everything just feels... well, harder?
Sunlight’s Role in Mental Health
Here's a fascinating bit of biology: our bodies are like sophisticated solar-powered machines. When sunlight dims, two crucial brain chemicals are affected:
Serotonin (often termed your mood's superhero) takes a drop
Melatonin (your sleep regulator) goes into overdrive
The result? You feel tired, flat, and completely out of sync with your usual self.
Spotting the Symptoms - Is It More Than Just the Blues?
If you experience any of these symptoms for over two weeks, you might be experiencing SAD:
Feeling persistently sad or hopeless
Losing interest in activities you normally love
Sleeping way more than usual
Craving carbs like they're going out of style
Unexplained weight gain
Struggling to concentrate
Feeling socially withdrawn
Experiencing heightened anxiety or irritability
Gender Differences in SAD
An interesting fact: SAD disproportionately affects women. It typically emerges in young adulthood between 18 and 30 years old, but can impact people at any life stage.
Your Self-Care Toolkit To Combat SAD
Light Therapy is literally your Sunshine in a Box. Imagine tricking your body into thinking it's experiencing more daylight. Light therapy boxes do exactly that! Sit in front of one for a prescribed time, and watch your mood gradually lift.
Movement is Medicine, and you don't need an intense workout. Just 10 minutes of gentle movement can work wonders. Try a short walk, some yoga stretches, or just dancing around your living room to some music you love. Any of these simple things can help, they're even more effective if you can do them outdoors during daylight hours.
Nutrition Matters. Those carb cravings you have are real. But instead of diving into a bag of chips, focus on eating balanced, healthy meals, and try to stay away from excessive sugar and refined carbs that ultimately result in an energy crash. Stay well hydrated.
Sleep Hygiene. Establish a consistent sleep schedule, and avoid screens an hour before bed as the blue light can disrupt your sleep. Try to create a calming bedtime routine. Some people find herbal tea or gentle stretching to be useful.
Social Connection is a superpower. Even when you don't feel like it, stay connected to others. Try heading out to a coffee catch-up, phoning a friend, sending a text or engaging in activities and hobbies you enjoy. It helps you feel less alone and can distract your mind from negative thoughts.
Knowing When To Reach Out For Support
If you’ve been experiencing any of the above symptoms for more than two weeks and it is significantly impacting your daily life, it's time to consult a healthcare professional experienced in treating SAD. It is treatable, and seeking the right support is the first step towards feeling better.
Brightening Dark Winters Through History
Interestingly, many winter festivals (like Christmas) originated in the Northern Hemisphere as a way to combat these dark, challenging months. Humans have always found ways to create light and joy during the more challenging seasons.
Seasonal Affective Disorder is real, valid, and most importantly – treatable. You don’t need to feel alone; brighter days are ahead.
Want a handy self-care checklist to help lift your spirits? Let me know and I’ll send one to you.
Stay warm, stay connected, and be incredibly kind to yourself. 🌞✨
