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Understanding seasonal affective disorder
Posted Monday 5 September 2011
Seasonal Affective Disorder (SAD) has been in the news more than normal this summer, possibly because "Summer, what summer?" remains a reasonable question. SAD is depression that gets worse around a particular season and it is usually, but not always, winter. People experiencing SAD can get any of the standard symptoms of depression but they will either only happen during one part of the year, or get significantly worse in one season.
SAD as a diagnosis can be quite controversial. After all, don’t most people feel a bit less motivated to get out of bed in the morning when it’s cold, dark and damp? However, SAD could be described as a much more severe reaction to these seasonal variations, although even then, this does not explain why some people experience SAD symptoms in summer, when most people feel more active and energised.
I’ve been recently working on an update to Mind’s information on understanding SAD. It tries to give, and I hope it does, an explanation of what SAD is, what causes it, how people can reduce the symptoms, and to dispel some myths around the subject.
Descriptions such as ‘winter blues’ aren’t particularly helpful. SAD symptoms can begin at different times – for example I tend to notice them just after the summer solstice at the brightest time of the year just because I’m aware that the nights are going to get darker and that the weather is now moving towards winter, rather than getting better.
Surprisingly, most people experiencing SAD don’t find it gets significantly worse when summer is colder or wetter than average. Longer hours of daylight are usually helpful no matter the weather.
Like all mental health problems, SAD varies widely in how severely its symptoms manifest themselves. Most people with SAD ‘just’ find life a bit harder at certain times of year. But, as with other forms of depression, some people find it almost impossible to live their normal life while affected by it. This, obviously, requires a lot of understanding from friends, family and - perhaps most of all - employers. No-one with SAD actually wants to just be allowed to hibernate for a season, but that’s often what it feels like.
SAD can be treated. Many people find light therapy helps the most. This involves sitting near to a special bright light (10-40 times stronger than a normal bulb) for a few hours a day. People may think this is weird, but it is worth it. Even relatively simple (and cheap) things like ‘sunrise’ alarm clocks can be useful and are also easy to use in private at home. Different kinds of light designed to help with SAD are widely available. Other treatments, such as anti-depressants and talking treatments can also help – your GP might be able to help, do speak to them about what your options may be.
Whether you experience SAD or know someone who does, please take SAD seriously. It is real, isn’t nice to live with, and can be seriously disabling. That said, it is similarly important not to over-react. Mostly, it is possible to get on with life, look forward to nicer weather, and plough through. Understanding it, and having those around you do so too, is a vital part of living with it successfully.
Sam Challis, Information officer
5 Comments
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STOP NOW..... do not suffer.... i did for years... every winter i would get down and anxiety would set in... i actually became frightened of winter and dreaded the nights drawing in..... these feeling developed years ago well before i had ever heard of SAD
But in January i finally decided to get one of those light boxes... off Amazon..... Wow.... 3-4 days later the anxiety had gone... i just had one hour reading or watching tv with it on next to me and bingo....
strangely when these feelings start to surface even now in the summer i think back at the weather and realise just how dull it has been over the last week etc.... and i know that SAD is real
My light box was just £60.... and the best money i have ever spent... well after my guitar anyway... but when you have used the lightbox and then switch it off you really realise just how dark daylight can be.....
so log out of this now and log on to amazon.... there are many lightboxes and within days you could be on your way to feeling better
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Although it hasn't turned my life around by any means - I suffer from severe and chronic melancholic depression, PTSD, etc as well as SAD - I have found that light therapy does make some difference. Whereas I went through each and every winter prior to obtaining my lightbox and alarm clock desperately fighting suicide, now at least I can get through the period tolerably. It's really worth the investment.
Best wishes
Pandora
http://serialinsomniac.com -
I used to have this most winters until I started using a light box. I found last year with snow on the ground for a long period of time that overall it was much lighter with the sun bouncing off the snow field. I used my light box less even though it was a long cold winter.
I have also come to focus on the lengthening nights as we go to autumn and start using the box in the morning from late October till late February.
I used to really hate the winter but now know the easy way to get through it is getting out doors when you can and planning goals for the long evenings. I even count down to the shortest day and know that even by early New Year the evenings are already becoming lighter. The worst part I feel is those grey, cold, windless days we often get in November and seem to last for weeks at a time. I even had SAD to a lesser extent when living in South Africa where winter nights are shorter although we did have sunny days. A few times each season wind blew cloud cover in off the Indian Ocean and was reminissccant of winter here but never lasted. Planting spring flowers and bulbs also helps as you see them coming through so know spring is on its way. -
I've noticed that I've been a lot better during snowy weather,it's the grey days when it seems dark all day that I feel really bad...aching limbs, chronic exhaustion, desire to stay in bed and shut out the world. Never tried light therapy, was a bit sceptical but now will give it a try having seen the recommendations.
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I've always suffered from S.A.D. but never really treated it or talked about it much. I'm 33 now and starting to realise I do need help to get through the winter without withdrawing from all my friends and family. Having read the other comments, I'm off now to search Amazon for a Light Box or something - will give it a whirl and see if getting up everyday becomes a little easier. x
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