Last week a friend mentioned to me that her Seasonal Affective Disorder (SAD) had returned.

Living in the Northern hemisphere in the Winter with reduced daylight hours due to the shorter days doesn’t help but there are things that you can do to alleviate it.

If you are experiencing SAD, you are far from alone. Millions of people globally are struggling with this seasonal depression. It’s a type of depression and affects you in similar ways.

In this blog on SAD, I want to give you the rundown on this condition and most importantly what you can do about it.

WHAT IS SAD?

Seasonal affective disorder (SAD), is a type of depression that correlates to the changes in seasons especially Autumn and Winter when it’s colder, wetter, darker, and the days are shorter due to fewer daylight hours.

WHAT ARE THE SYMPTOMS?

In most cases, SAD symptoms appear during late Autumn or early Winter and go away during the sunnier days of Spring and Summer. Symptoms may start mild and become more severe as the season progresses. Signs to look out for include:

• Feeling depressed most of the day, nearly every day
• Losing interest in activities you once enjoyed
• Low energy
• Sleep problems
• Oversleeping
• Experiencing changes in appetite e.g. especially craving carbs
• Feeling sluggish or agitated
• Difficulty concentrating
• Feeling hopeless, worthless or guilty
• Weight gain

WHAT CAUSES SAD?

The exact cause remains unknown. Some factors that may come into play include:

• Your biological clock (circadian rhythm). The reduced level of sunlight in Autumn and Winter may cause SAD. This decrease in sunlight may disrupt your body’s internal clock and lead to feelings of depression
• Serotonin levels. A drop in serotonin, a brain chemical (neurotransmitter) that affects mood, might play a role in SAD and trigger depression
• Melatonin levels. The change in season can disrupt the balance of the body’s level of melatonin, which plays a role in sleep patterns and mood.

TREATMENT FOR SAD

If your SAD is pretty severe, I would recommend you connect with an experienced professional. There are also some simple things you can do to take care of yourself and alleviate the symptoms. These include:

• Eating healthy foods
• Moving your body e.g. walk, exercise class, or gym
• Relaxation techniques like yoga, meditation, and Tai Chi
• Make your environment brighter e.g. open blinds, add skylights to your home, sit closer to bright windows while at home or in the office
• Light therapy
• Get outdoors during daylight hours if possible
• Aromatherapy oils in a diffuser or bath to increase happiness and raise energy
• Avoid alcohol and drugs, they are depressants and will make you feel worse
• Lots of self-care
• Music and art therapy

Also consider supplementing with Vitamin D aka the sunshine vitamin 🙂

So do you struggle with SAD?

If so, make sure you reach out if you need help. I can definitely support you on the food and exercise front to alleviate symptoms. Whether that be working with me 1-2-1 for Personal Training & Nutrition, or through one of my wonderful group based programs such as Live Online Small Group Personal Training Courses.

Love Gaynor x