Seasonal Affective Disorder (SAD) is a type of depression that affects approximately 7% of the UK population. If you suspect you may have SAD, this post may help to make things easier.
Season Affective Depression (SAD) is type of depression, that is experienced in particular seasons or time of the year. It is usually associated with the winter months but can also occur during summer also. SAD affects roughly 7% of the UK population.
The main symptoms of SAD include:
- low mood
- a lack of energy
- loss of interest
- difficulty with concentration
- not wanting to see people
- feeling anxious
- becoming easily triggered
- changes in sleep
- changes in appetite
- loss of libido
- increased thoughts of suicide
What to do if you have SAD:
If you think you have SAD, here are some ways you can try and make things easier for yourself:
ᴿᴹ Routine
When you're experiencing low mood, maintaining a routine might be the last thing you want to do. However, keeping a routine will be beneficial for you. There is evidence that a disrupted circadian rhythm has some correlation with developing SAD. A circadian rhythm is the body's internal process to regulate the sleep-wake cycle and it repeats every 24 hours. Create a routine where you focus on sleeping, waking, eating and showering at roughly the same time each day. You will ensure you are getting adequate rest throughout the day this way.
ᴿᴹ Diet and fluid intake
It's important that you maintain a healthy, nutritious diet if you feel you are experiencing SAD. A healthy diet can you give you the right mood-boosting nutrients it needs. Just a few simple changes to your diet can help improve your mood and decrease low mood and other symptoms of SAD.
ᴿᴹ Keeping contact with friends
Continue to engage with friends and family. Having friends is a good way to boost your mood. If you are feeling low and have other symptoms of depression, seeing your friends can be a great way for. you to get some distraction for a while.
ᴿᴹ Go outside
Serotonin levels can be increased naturally by going out and getting some sunlight. Serotonin is the 'happiness hormone'. It is likely if you are experiencing SAD, you have low levels of serotonin. So, go out and enjoy being in the outdoors.
ᴿᴹ Adding supplements to your diet
Depression has been linked with a lack of Vitamin D. Vitamin D can be found in eggs, milk, fish, yoghurt, liver, cereal, etc.. You can add some of these to your diet as well as take some supplements. Vitamin D and multivitamin tablets are good to take to help with low mood.
ᴿᴹ Light therapy
If you experience SAD during the winter months, invest in some box lights. These simulate sun exposure. This may not relieve all your symptoms entirely but it has been proven to have helped people with SAD.
ᴿᴹ Therapy
If you feel that SAD is affecting you to a point where you struggle to cope, then consider speaking to your GP. They may be able to refer you for talking therapies as well as prescribe you with antidepressants.
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