We’re officially in winter. The days are usually cold and grey, and if you’re in the Western Cape, rainy, making it an all-round miserable time of the year. If you’ve noticed a simultaneous change in your mood, energy and mental health, you may be dealing with more than just a bout of the winter blues; you may have seasonal affective disorder (SAD).
SAD is a depressive disorder that is triggered by winter. But experts don’t know exactly why this happens.
A leading theory has to do with a shift in the biological clock. Normally, the body produces melatonin at night, which helps promote sleep. When the levels of melatonin taper off as sunrise approaches, that helps people wake up. But if you have winter SAD, melatonin peaks later and lingers for longer into the morning, making it harder to wake up and leaving you tired and groggy. Because you don’t reach peak wakefulness until later in the day, it’s harder to fall asleep once evening comes. This perpetuates a cycle of insomnia, inadequate sleep and fatigue, and exacerbates depressive symptoms.
SAD affects both men and women, although it is more prevalent in women, and may present differently across genders, which is typical with depression.
It’s also more common among those with a family history of SAD and among individuals with other mental health conditions. Research suggests that around 25 percent of people with bipolar disorder and between 10 to 20 percent of people with major depressive disorder also have SAD.
Spotting SAD
SAD symptoms include:
- A depressed mood and/or a low self-esteem
- A loss of interest or pleasure in activities you used to enjoy
- Appetite and weight changes
- Feeling angry, irritable, stressed, or anxious
- Changes in your sleeping pattern
- Difficulty concentrating
- Fatigue and lack of energy (including a low sex drive)
- The use of drugs or alcohol for comfort
- Feelings of sadness, hopelessness and/or despair
Source: HelpGuide.org
What you can do
- Exercise is a powerful way to fight seasonal depression, especially if you're able to exercise outside in natural daylight. Regular exercise can boost serotonin, endorphins, and other feel-good brain chemicals.
- Reach out to family and friends—and let them help. Close relationships are vital in reducing isolation and helping you manage SAD.
- Eating small, well-balanced meals throughout the day, with plenty of fresh fruit and vegetables, will help you keep your energy up and minimise mood swings.
- Take steps to deal with stress. Whatever the time of year, too much stress can exacerbate or even trigger depression.
Serious talk
Sadness is a normal emotion that everyone feels and experiences. But if you are feeling sad for multiple days at a time and it is affecting how you live your life, such as lacking motivation or not enjoying activities you once enjoyed, it may be time for you to see your healthcare provider. With professional medical help, you can discuss treatment options such as light therapy, vitamin supplements, antidepressant medication, and counselling.
For a suicidal emergency, contact the South African Depression and Anxiety Group Suicide Crisis Helpline on 0800 567 567.
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