Seasonal Affective Disorder (SAD) and How to Lessen the Symptoms

Seasonal Affective Disorder (SAD) is a type of depression that occurs at specific times of the year, typically during the winter months when daylight hours are shorter. It’s characterised by symptoms such as:

• Low energy or fatigue

• Changes in sleep patterns (often sleeping more)

• Changes in appetite (craving carbohydrates)

• Difficulty concentrating

• Feelings of sadness or hopelessness

• Loss of interest in activities you once enjoyed

Here are some ways you can alleviate the symptoms:

1. Light Therapy

• Use a Light Box: Sit near a light therapy box that mimics natural sunlight for about 20-30 minutes each morning

• Full-Spectrum Bulbs: Consider using full-spectrum light bulbs in your home to brighten your environment

2. Get Outside

• Natural Sunlight: Spend time outdoors during daylight hours, even if it’s cloudy. Aim for a daily walk if possible

• Maximise Daylight: Open curtains and blinds to let in as much natural light as possible

3. Maintain a Routine

• Consistent Sleep Schedule: Go to bed and wake up at the same time every day to regulate your body’s internal clock

• Structured Day: Plan your days to include activities that you enjoy and look forward to

• Regular exercise:Engage in physical activity, which can help boost your mood and energy levels. Aim for at least 30 minutes most days

4. Eat a Balanced Diet

• Nutrition: Focus on a diet rich in fruits, vegetables, whole grains, and healthy fats. Omega-3 fatty acids (found in fish, flaxseeds, and walnuts) may be particularly beneficial

• Stay Hydrated: Drink plenty of water throughout the day

• Vitamin D: Some people find that taking vitamin D supplements helps

If you’re experiencing significant symptoms, it’s important to consult a healthcare professional for personalised guidance and support.

AH Team