Overcoming seasonal affective disorder (SAD)

It's only natural for your mood, energy levels and sleep patterns to change as the nights draw in. Many people find their mood dipping at this time of year, finding it hard to do much more than drag themselves into work and home again for an early night. But if you suffer from seasonal affective disorder (SAD), the lack of natural light can be a real problem, causing prolonged periods of depression from October to March. Although the symptoms of SAD vary, they resemble those of other types of depression:

•Low mood and loss of interest/pleasure in daily activities

•Sleeping and eating more (or less) than usual; craving high-carb, high-sugar foods

•Loss of libido; negative, self-critical thinking; feelings of irritability, hopelessness, guilt or regret

The exact cause of SAD is not yet known, but it's possible that people with SAD may have low levels of neurotransmitters such as serotonin during winter. Melatonin – the hormone that affects sleep and mood patterns – may also play a part, although again the reasons for this remain unclear. In my opinion, many people diagnosed with SAD may just be prone to depression – the cold, grey days and lack of light simply trigger their depression, as they do for millions of others at this time of year.

If you suffer from SAD, it's important to get as much natural light as possible. So try and get outside every day, even if it's just for a short walk at lunchtime. Some people find light therapy (also known as phototherapy) helps – you can buy a light box to sit on your desk or use it at home. These boxes replicate natural daylight and about an hour a day seems to make a difference.

As with other types of depression, you may need antidepressants (but don't take them unless you really need to – read my last post on this first) and/or talking therapy. Cognitive-behavioural therapy (CBT) is very effective for treating depression, but counselling or other approaches such as psychodynamic or humanistic therapy suit some people better.

Try to fill your days with as much strong, vibrant colour as possible: keep flowers around the house; wear reds, yellows and purples; go to galleries and soak up the soul-enriching art. Avoid the temptation to cut yourself off from family and friends – try to keep socialising, even if it's a struggle, because the more you isolate yourself the worse you will feel. And try to remain active, however much you want to hide under the duvet – regular exercise like cycling, jogging, swimming, dancing or walking will help lift your mood.

Best wishes,

Dan

Tags: Antidepressants, Cognitive Therapy, Depression, Exercise, Seasonal affective disorder