The clocks are set to change soon, which means it’s that time of the year when the nights draw in and the days get shorter.
For many people, this triggers their seasonal affective disorder (SAD), which is a form of depression that worsens in the winter months due to the lack of daylight and sunshine.
October, and particularly when clocks go forward, is when symptoms of SAD tend to worsen, with the most common signs being a persistent low mood, irritability, lethargy, excessive sleep, craving carbohydrates, difficulty concentrating, a decreased sex drive, and a lack of pleasure in daily life.
Although sufferers of SAD might not feel totally like themselves until the days feel brighter and lighter again, there are ways they can reduce their symptoms and manage the condition.
Light therapy
Some people use a special lamp to increase their exposure to sunlight, which replaces their need for natural sunlight. If they sit in front of a bright box for around 30 to 45 minutes a day, this can make them better equipped to deal with their lives.
Talk therapy
They might also benefit from talking to a therapist, as this will help them deal with their depressive symptoms. A counsellor could unearth deeper trauma or upset, and processing these could start a healing journey.
Alternatively, cognitive behavioural therapy (CBT) equips patients with practical skills to handle daily life so it does not feel as overwhelming to manage. It helps to change the way people think, so negative thought patterns are replaced with more positive solutions.
While counselling is better known for delving into people’s past, CBT is a good option for dealing with present day problems, which is why it is favourable for SAD sufferers.
Antidepressants
Like other forms of depression, one of the most effective ways to treat SAD is with antidepressant drugs.
Selective serotonin reuptake inhibitors (SSRIs) stabilise serotonin activity in the brain, boosting patients’ mood and easing their anxiety.
Changes in lifestyle
Making changes to your lifestyle could also have a big impact on your symptoms of SAD, so it is worth thinking about doing more exercise, and reducing stress levels.
Mayo Clinic recommends going for outdoor walks to get fresh air and sunlight; staying physically active even when it is cold, as exercise boosts endorphin levels; and being sociable, even when you don’t feel like it.
Seeing friends and going out can really help boost your mood, so try not to bail on plans.
Eating healthy meals, as well as reducing alcohol and avoiding smoking and drugs will also help with symptoms of SAD, so it could be time for a whole lifestyle overhaul.
