This week Scotland has plunged into the grey skies of October, here we call that weather ‘dreich’ (adj. dreary, bleak).
While a lot of people might not like seeing these weather changes, for some it can be really quite disruptive and have quite an impact on day-to-day activities. For this latter group, they can be affected by the following symptoms:
- persistent low mood
- loss of pleasure or interest in normal everyday activities
- becoming irritable
- feelings of despair, guilt, and worthlessness
- feeling lethargic and sleepy during the day
- sleeping for longer than usual and finding it hard to get up in the morning
- craving carbs and gaining weight
- difficulty focusing and concentrating
- decreased sex drive
When experienced as a result of the changing seasons, these symptoms point to the possibility of Seasonal Affective Disorder (SAD), also known as ‘winter depression’.
Although the exact causes aren’t fully understood, or why it affects some more than others, it’s possible that SAD is linked to less exposure to sunlight which prevents the hypothalamus in the brain working as it should. This has a knock-on effect as our circadian rhythm (the body clock), production of serotonin (the happy hormone), and the production of melatonin (the sleepy hormone) all go out of whack leaving us with the symptoms listed above.
So, what can be done about SAD?
Well, the main approaches are lifestyle choices – regular exercise, eating healthily, drinking water, keeping a structured daily routine. It can be hard to do these things when we feel low and lethargic, but they can really help our body and mind to regulate.
Light exposure is also beneficial. This can be achieved by spending time outdoors where possible. This can be tricky if you work full-time so things like getting off the bus a stop early or going out for a walk at lunch can make the most of those precious daylight hours. A SAD lamp or light box simulate exposure to light. Putting this on first thing in the morning on those grey days provides the brain with some much-needed light.
CBT is shown to help SAD as it explores ways in which our thinking styles and behaviours impact how we feel, so working on healthier thinking styles and behaviours can create a more balanced perspective during what can seem like an uncontrollable situation.
Taking vitamins such as vitamin D, vitamin B, and iron can help with energy levels and tiredness, however, vitamins aren’t recognised by the NHS as treatment for SAD; speaking with a trained nutritionist would be recommended for advice around this.
A GP can prescribe antidepressant medication such as ‘selective serotonin reuptake inhibitors’ (SSRIs) which can support the functioning of the happy hormone during the winter months.
Finally, like with most mental health struggles, a good dose of self-compassion can go a long way. We can’t pour from an empty cup so having some time for enjoyable activities and treating ourselves with kindness is important.
Therapy with Kirsty 