The 6 signs you suffer SAD – and how to tackle it as winter looms

IT’S getting darker earlier and your summer wardrobe has finally retired – with fluffy jumpers making a comeback.

For many people the winter months can be tough to contend with, with some suffering from Seasonal Affective Disorder (SAD).

Getty – Contributorif you’re struggling with Seasonal Affective Disorder (SAD) then there are things you can do to help[/caption]

The NHS says that SAD is also known as the ‘winter depression’, this is because symptoms are usually more obvious during the winter months.

It’s a type of depression and for those heavily impacted by the condition – it can have a severe affect on your day-to-day activities.

While the exact cause of SAD isn’t clear, experts say it could be down to a lack of sunlight during the winter months.

This is because a lack of sunlight might stop a part of the brain called the hypothalamus from working properly.

This is know to affect the body’s production of melatonin, which is a hormone that makes you feel sleepy.

It could also impact serotonin levels – which impact your mood, appetite and sleep, as well as the body’s internal body clock.

Data analysts at StressNoMore found 22,200 Google searches for SAD in October, a dramatic increase from 4,400 in August.

Some cases of the condition can be a result of a person’s genes but this is rare.

If you think you have SAD then you should see your GP, here are the main symptoms of the condition.

1. Persistent low mood

This is likely to be down to a lack of serotonin which is linked to your mood.

A lack of sunlight can also lead to low levels of serotonin.

2. A loss of pleasure in activities

If you can’t be bothered doing the things you would usually enjoy such as reading, exercise and watching TV then you could have SAD.

Harry Roberts at My Favourite Cottages said planning things to look forward to could help.

He said: “There’s nothing like the feeling of going on holiday, wherever that may be.

“Our researchers recently discovered a sharp increase in interest for ‘winter holidays’ at the end of September as the temperature started to decline.

“That’s hardly surprising when studies have found taking a holiday promotes life satisfaction, improves our physical health, reduce stress, improves productivity and can even be more beneficial than relaxation techniques such as meditating.”

He added that spending time with your family and friends, away from the stresses of reality could help.

“A short trip away this winter will leave you feeling re-energized, more productive and help you disassociate cold and darker days with negative feelings”, he added.

3. Irritability

If things are getting to you a little more than usual then this could be a sign of SAD.

Experts at B-Well CBD said there are things you can do to help this feeling.

They explained: “Research has shown that Vitamin D can play an important role in regulating mood and warding off depression.

“We naturally get Vitamin D from sunlight, so in the winter a supplement can help replace this.”

4. Feelings of despair, guilt and worthlessness

A lack of sunlight may lead to lower serotonin levels, which is linked to feelings of depression.

One treatment for SAD includes talking therapies such as cognitive behavioural therapy or counselling.

Your GP might also give you anti depressants.

The experts at B-Well-CBD said: “CBD oil is increasingly being seen as a real alternative to pharmaceutical antidepressants, and it makes sense that if your depression is seasonal, then long term anti-depressants along with all their side effects might not be the most suitable choice.”

5. Feeling lethargic and sleeping more

Sleep is imperative for both our physical and mental health and the NHS says that melatonin is a hormone that makes you feel sleepy; in people with SAD, the body may produce it in higher than normal levels.

Sticking to a regular schedule by going to bed at the same time every night and getting up at the same time every morning, and ensuring regular meal times, can help alleviate anxiety caused by SAD. 

A consistent schedule can help us feel grounded and ease anxiety which can help stop symptoms from spiralling, the experts at B-Well-CBD said.

Health and wellbeing expert Stephanie Taylor said that during the winter months, early morning starts can be a struggle.

This she says is because the body produces more melatonin (the sleep hormone) when it’s dark, so during the early hours there’s a lack of light to supress and stop its production, resulting in a sluggish start.

She added: “Set yourself goals, opting to wake up during REM sleep or one minute earlier each day – slowly lowering your alarm time will make it easier for your body to adjust.

“Or, consider buying a wake-up light to help ease the morning struggle. The soft white LED light can help tackle the symptoms of seasonal affective disorder by creating the perfect light intensity, triggering a chemical change in the brain responsible for lifting your mood.”

6. Craving carbs and gaining weight

We all like to eat wholesome and hearty food during the winter months but if you have SAD then you might be craving foods more than usual.

Stephanie said that while it’s tempting to stay indoors, eat comfort foods and sit in front of the TV throughout winter, it can make your moods worsen.

She explained: “Starchy carbohydrates can cause your blood sugar to crash quickly. Instead, look to introduce complex carbohydrates into your diet, such as oats or whole-wheat, as these give a similar serotonin boost without affecting your blood sugar.

“Other foods known to boost your serotonin are those containing tryptophan (an amino acid) and Omega-3, such as pineapples, nuts and seeds or fish.

Meanwhile, regular exercise helps release feel-good endorphins that enhance your sense of wellbeing and increase your metabolism, which improves your energy levels.

“Try exercising for at least half an hour a day by doing a quick home workout or a swift walk in nature.”