WELLBEING

Signs you have the winter blahs and how to shake them

30 July, 2024 . 0

If the cold months may make you feel depressed, you might be suffering from seasonal affective disorder. Here’s how to manage it.

At this time of year, when the days are shorter, greyer and colder, you may experience a change in your mood and energy levels known as the “winter blues”.

If these feelings persist, they could be signs of seasonal affective disorder (SAD).

This is a type of depression that tends to occur during autumn and winter when daylight hours are shorter, with symptoms typically resolving in spring and summer as the days get warmer and longer.

Less commonly, SAD can start in spring and summer.

Understanding the likely cause, symptoms and treatment options for SAD can help you or someone you care about manage the condition.

What triggers seasonal affective disorder?

SAD is thought to be related to changes in the body’s internal clock, or circadian rhythm, which is influenced by the amount of daylight we receive.

The reduced levels of sunlight during the colder months can disrupt your rhythm and affect serotonin and melatonin, which help to regulate mood and sleep.

These chemical changes in the brain can lead to the development of SAD in some people.

What are the symptoms of SAD?

The symptoms of SAD are similar to those of depression and include:

Persistent feelings of sadness and hopelessness
Loss of interest in formerly enjoyable activities
Changes in appetite or weight
Difficulty sleeping or oversleeping
Fatigue or loss of energy
Feeling irritable and anxious
Difficulty concentrating
Feelings of guilt or worthlessness
Headaches and other physical issues.

Is SAD the same as depression?

A key difference between depression and SAD is that the symptoms of SAD arise and resolve during specific times of the year.

An important part of diagnosing and treating SAD involves identifying the seasonal nature of the disorder.

That way, an episode can be better predicted and treatment started earlier to reduce the severity.

9 tips for managing SAD

1. Get natural light

Spend time outdoors. When indoors, open up blinds and curtains to let in as much light as possible and position yourself by windows.

2. Try light therapy

This involves exposure to bright light that mimics natural light for a specific amount of time each day.

3. Engage in physical activity

It has been shown to reduce symptoms of depression.

4. Keep a routine

Go to bed and wake up at the same time each day.

5. Eat well

Consume a balanced diet rich in fibre, protein and lots of fruit and vegies.

6. Avoid alcohol

Alcohol can make depression worse.

7. Try therapy

Psychotherapy, such as cognitive behavioural therapy, can help to change distorted views and thoughts that contribute to SAD.

8. Consider medication

Seek advice from a doctor on taking antidepressant medication.

9. Reach out

Let family, friends or a health professional know you need support.

When to seek help for SAD?

While it’s perfectly normal to feel low on some days, and experience some of these symptoms, it is important to recognise how long the symptoms persist for.

If you find you are feeling down for weeks or months at a time, make sure to see your doctor.

Don’t hesitate to seek help from a health care professional if you or someone you know is experiencing symptoms of SAD.

For mental health support visit beyondblue.org.au and lifeline.org.au

More on managing wellbeing in winter:

Written by Jala Moushi, Community Pharmacist.