About SAD

Many people have changes in their sleep patterns, energy levels and mood in the autumn and winter. They can feel "low" during long periods of grey winter days, however, this unhappiness can develop into SAD. Mild forms of SAD are commonly referred to as "winter blues" but you can have a more severe form and become unable to function in winter without treatment.

Symptoms of SAD

If you have SAD your symptoms often get worse in the autumn and winter when the days are shorter, and clear up in spring and summer. The symptoms of SAD can vary from person to person, and are similar to those that develop in other types of depression.

The most common symptoms include:

• a low mood for most of the day

• lethargy

• needing more sleep and sleeping more than usual

• eating more than usual, especially craving carbohydrates, leading to weight gain

• irritability

• anxiety

• loss of interest in sex (libido)

• mood swings

If you have these symptoms during the winter months, you may first wish to visit your GP.

Causes of SAD

The exact cause of SAD isn't fully understood at present, although there are theories.

SAD may be related to changes in the amount of daylight during the autumn and winter. One theory is that light stimulates a part of the brain called the hypothalamus, which controls mood, appetite and sleep. In people with SAD, lack of light and a problem with certain brain chemicals and hormones prevents the hypothalamus from working properly.

• A chemical called serotonin has a role in "lifting" the mood. It's thought that people with SAD may have abnormally low levels of chemicals such as serotonin in winter.

• A hormone called melatonin slows down the body clock, and affects sleeping and mood patterns. People with SAD may respond to a decrease in light by secreting more melatonin than people without SAD. However, medicines designed to suppress the secretion of melatonin don't stop the symptoms of SAD, so this isn't the only factor.

If you have a close relative with SAD, you may be more likely to develop it.
Source: www.bupa.co.u

How can you help yourself?

There are a number of steps you can take to reduce the effects of SAD.
Wherever possible, you should:

• try to find time each day to get outside

• sit near windows when you are inside

• take regular, moderate exercise even 10 -20 minutes during your lunch break will help

• eat a well-balanced diet

• decorate your home in light colours

• leave any major projects until summer and plan ahead for winter

• not put yourself under stress

• learn relaxation techniques

• use complementary therapies such as reflexology and aromatherapy

• use light therapy (see below)                         

To learn how reflexology and a good diet can help with your SAD please click here.

Light therapy (also called phototherapy)

Research has shown that exposure to bright, artificial light can improve symptoms in about eight in 10 people with SAD. The aim is to provide bright summer light to stimulate a change in the levels of chemicals and hormones which affect the mood.

Bright light is delivered by devices including:

• a specially made light box - these range in size and cost

• light caps or visors that are worn on the head like a baseball hat

• dawn simulators - these are in the form of a bedside light, connected to an alarm clock that mimics a sunrise and wakes the user gradually.

• fitting full spectrum lights in your home, especially in the breakfast area or where you read will not affect severe symptoms but can make you feel brighter and alleviate some of the low moods you feel.