Warning signs and symptoms of SAD and how to tell if you have it

Long hair woman standing among the window

As the weather gets colder, seasonal depression can set in (Image: Getty)

With the weather turning colder and darker nights drawing closer, some people may find themselves slipping into a state of depression.

It’s common to be affected by changing seasons but, when it starts to have a significant impact on your mood and daily life, it might be a sign of seasonal affective disorder (SAD).

Commonly known as ‘winter depression’, SAD is a mental health condition that lasts for an extended period of time and affects your everyday life.

However, it can take hold at any time of the year though – it’s just less obvious to spot in spring and summer for most.

The exact cause of SAD is not yet fully understood, but it’s often linked to reduced exposure to sunlight during the shorter autumn and winter days. It’s also possible that some people are more vulnerable to SAD as a result of their genes, as some cases appear to run in families.

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Do you find yourself feeling low in the Winter months? Seasonal Affective Disorder (SAD) is something I struggled with while living in the UK and here’s some tips to help get you through it! 1 Soak up whatever sunlight you can get- if that means a walk at lunchtime or 5 minutes here and there it’s important to get the light to stop the overproduction of melatonin, the sleepy hormone. 2 light boxes mimic the sunrise and helped me wake up more refreshed in the morning 3 Keep exercising- doesn’t need to be gym work, just out for walks/jogs if you can will help. 4 Connect with others- social interaction and support is key! Sharing your feelings with friends can help. 5 Nutrition matters! As tempting as it is to overindulge at Christmas, absolutely indulge but be mindful or getting enough fruit and veg and keep your body well fueled! Tell me your experiences of SAD in the comments so we can all learn together!

a persistent low mood
a loss of pleasure or interest in normal everyday activities
irritability
feelings of despair, guilt and worthlessness
feeling lethargic (lacking in energy) and sleepy during the day
sleeping for longer than normal and finding it hard to get up in the morning
craving carbohydrates and gaining weight
difficulty concentrating
decreased sex drive

Most symptoms can be easy to dismiss but it is important to notice when they become a problem.

A GP can carry out an assessment to check your mental health and help come up with the best course of treatment if you believe you, or someone you know, is suffering with SAD.

The main treatments include light therapy, which simulates exposure to sunlight. A doctor might also suggest lifestyle changes like exercising regularly, going outdoors and taking in as much natural sunlight as possible.

People can sometimes take antidepressants, if approved by a medical professional. Also, some people benefit from taking part in verbal therapy.

. If you, or someone else, needs help with their mental health – reach out using the contact information provided.

MIND, the mental health charity, also has a range of self-help resources for those struggling with SAD. They also point out a number of helplines for those seeking help from professionals.

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