Seasonal Affective Disorder

What is Seasonal Affective Disorder?​

Seasonal Affective Disorder (SAD) is a type of depression that follows a seasonal pattern. It most commonly emerges during autumn and winter when daylight is shorter and recedes during the sunnier months. This reduction in natural light can lead to a cascade of biological changes, including lowered serotonin levels and altered melatonin production, which are crucial for regulating mood and sleep. As a result, those of us with SAD may experience a deep, persistent low mood, fatigue, and diminished interest in activities we once enjoyed.

 

How does this impact anxiety?

Limited exposure to sunlight not only affects mood but also significantly contributes to the development or worsening of anxiety symptoms. Lower serotonin levels can intensify the brain’s response to stress, leading to manifestations of anxiety such as persistent worry, restlessness, irritability, and even physical symptoms like muscle tension or rapid breathing. If we are already prone to anxiety, the seasonal decrease in light can exacerbate our symptoms, creating a loop where both depression and anxiety feed into each other.

 

Understanding the overlapping nature of SAD and anxiety is crucial, as many of the symptoms of SAD, such as disrupted sleep patterns, loss of interest in social activities, and changes in appetite can mirror or amplify the symptoms of anxiety. For example, the isolation often accompanying the winter months can leave us feeling more vulnerable and trapped in negative thought patterns, intensifying anxious feelings. 

 

What can help if I have SAD?

There are several strategies to manage SAD:

• Light Therapy: Exposure to a bright light that simulates natural sunlight can help balance serotonin and melatonin levels.

• Regular Physical Activity: Exercising, particularly outdoors when possible, boosts mood and reduces anxiety.

• Structured Daily Routines: Maintaining consistent sleep, eating, and activity schedules can stabilise circadian rhythms, helping to balance our hormones.

• Professional Support: Therapies such as Cognitive Behavioral Therapy (CBT) and, in some cases, medication, can offer relief when combined with lifestyle changes such as the ones above.

• Staying Connected: Engaging with supportive friends and family helps with isolation and reduces the likelihood of overwhelmed and anxious feelings.​