Posted by Dr Michelle Wright
As the days are getting shorter and darker here in Switzerland, an important topic this week – Seasonal Affective Disorder, or SAD for short.
This is specific type of depression where people develop symptoms during the winter months, and it affects 2 to 3% of people living in the northern hemisphere.
With seasonal affective disorder, as the seasons change, the days grow shorter and sunlight exposure decreases, and a person begins to experience significant mood changes.
Why do some people develop seasonal affective disorder?
The exact reason why some people develop seasonal affective disorder isn’t entirely understood, but there are several theories.
The main one being that reduced sunlight during winter months limits the light that reaches parts of the brain responsible for producing chemicals including serotonin and melatonin. This impacts energy levels, mood, and sleep quality. There’s also evidence that genetics can make some people more vulnerable to developing SAD.
What are the symptoms of seasonal affective disorder?
Thinking about symptoms: during autumn, people with seasonal affective disorder often notice that waking up in the mornings feels harder than usual. They feel low on energy and start to crave starchy or high-carb foods.
By winter, the fatigue can lead to them sleeping more and a drop in concentration. People can feel less motivated and lose interest in activities they usually enjoy. Some may also experience reduced libido and feel more isolated.
Symptoms of low mood often peak in January and February. But, as spring comes, symptoms typically lift, and the person’s mood naturally improves – a key characteristic of seasonal affective disorder that distinguishes it from other forms of depression.
What should you do if you think you might be experiencing symptoms of seasonal affective disorder?
If you think you might be experiencing symptoms of seasonal affective disorder, it’s important to reach out to your doctor. One useful tool is the Seasonal Pattern Assessment Questionnaire, which you can find online. This can help you assess whether your symptoms follow a seasonal pattern, and your doctor may use it to make a diagnosis.
Because the good news is that treatment is available and can be very effective in managing seasonal affective disorder.
What are effective treatments for seasonal affective disorder?
One helpful strategy is simply getting more natural sunlight. Living in the Lake Geneva region, we often have periods of low cloud cover in winter, but if you can get above the clouds into the mountains, the sunshine can have a noticeable effect on mood. Some people even plan winter sun holidays, which can make a big difference.
Exercise, particularly outdoors, is another powerful way to boost mood and increase sunlight exposure, and talking with family and friends about your symptoms can provide vital support.
Most doctors also recommend light therapy for seasonal affective disorder and there are specially designed light boxes for this purpose. They work best if you start using them in early autumn and use them consistently each day.
Cognitive Behavioural Therapy, a type of talking therapy, has also shown success. And treatment can also include antidepressants, especially if symptoms are severe.
Some researchers suggest that starting these treatments before winter might even help prevent symptoms.
Seasonal affective disorder can feel overwhelming, but there are effective tools to help manage it. If you are struggling, I encourage you to seek support. By taking steps early, you can minimize its impact on your winter months and overall well-being.
This has been Health Matters. My name is Dr Michelle Wright. Thank you for listening.
