Understanding Seasonal Affective Disorder (SAD)
A lot of us feel 'flat' during the cooler months.
If you’ve ever noticed that your mood and energy start to go down when the colder months hit, you’re not just imagining it, and you’re not alone. 1 in 300 Australians, opens in a new tab are impacted by Seasonal Affective Disorder (SAD), which replicates symptoms of depression in varying levels depending on severity and recurs every year for those affected.
Though it might not be the most prominent type of depression, opens in a new tab, the seasonal slump is real. We spoke with medical doctor and psychiatrist Dr Kieran Kennedy about what SAD is and why seasons affect mood. Here’s everything you need to know about SAD.
What is seasonal affective disorder?
Rare in Australia, SAD is a type of depression that typically develops in autumn and winter, opens in a new tab, then disappears in spring and summer. Some people with SAD may also experience manic feelings during the warmer seasons.
“There's a defined difference between feeling a little bit low in winter, which is quite normal, and Seasonal Affective Disorder, which repeatedly starts to form a pattern. One of the main reasons is lower light levels,” Kieran explains.
"Those shorter, darker days can impact our mood, emotions, sleep and even anxiety levels. At the same time, there’s a psychological and cultural element, especially in Australia, where summer is often associated with social events, spending time outside and having fun.”
What are the symptoms of SAD?
Not everyone will experience SAD in the same way. However, some common symptoms to look out for are:
Feeling flat and lower in mood (the severity will be different for each person)
Changes in sleep, especially restless sleep, insomnia, or having low energy levels even when you’re getting enough sleep or rest
Uncharacteristic irritability or frustration.
If you’ve noticed changes like these in your body or mood, consult your GP. For additional privacy and convenience, nib members can access telehealth services through our partner, hub.health, opens in a new tab.
What’s the difference between Seasonal Affective Disorder and the winter blues?
SAD is a diagnosable form of depression that can be severe and recurs seasonally. The less-severe ‘winter blues’ is not clinically diagnosable or defined but is sometimes colloquially used to describe feeling a bit low when it’s cold in a non-seasonally recurring way.
If you’re experiencing low mood that lasts longer than two weeks, talk to your GP or reach out to Beyond Blue 24/7 on 1300 22 4636 or the Beyond Blue website., opens in a new tab Eligible nib members can also discuss enrolment in a Mental Health Management Program, opens in a new tab.
How to boost your mood in winter
Having any kind of depression is a very personal experience, including how you treat some of your symptoms. While speaking with your GP and creating a personalised treatment pathway is strongly advised, there are a few small lifestyle changes that can help support your chosen treatment.
Take in the morning light
"One of the simplest habits to put into practice is getting bright light exposure first thing in the morning", says Kieran. "It helps set our circadian rhythm and supports the brain’s chemical processes."
“As soon as you get up, if you can open the curtains and have breakfast or your morning coffee in front of the window with some light on our face, that can help,” he advises. “There’s some evidence, opens in a new tab that even artificial light [from some lightboxes] can help as well.”
Stick to healthy eating habits
When it’s cold and raining outside, it can be tempting to tuck into your favourite comfort food, opens in a new tab, but this can be detrimental to mental as well as physical health.
“The mood-food link is a really interesting one,” Kieran explains. “We're still learning a lot more about it, but there's quite strong evidence that if we can eat natural wholefoods, that influences our mood and emotions in a positive way.”
This means loading up your plate with plenty of fruits and vegetables, opens in a new tab, wholegrains and lean, unprocessed sources of protein.
Protect your sleep schedule
It’s dark when you get home from work, so you plop on the couch and take a nap before dinner. Or maybe you crawl into bed with your laptop and go down a social-media rabbit hole.
As Kieran points out: “In winter, sleep can get a bit fuzzy around the edges, but these kinds of behaviours can interrupt our sleep.”
Not getting enough good-quality sleep can have an impact on mood and emotions, opens in a new tab, he adds. To get a better night’s sleep, the Sleep Health Foundation, opens in a new tab recommends sticking to a regular sleep schedule throughout the year, going to bed and waking up at the same time each day. Use your bed only for sleeping and avoid taking a nap in the evening.
Why socialising is important
Summer is the peak time for socialising in Australia, so in winter we may feel a little isolated.
“Regular points of social contact are really important to help hold and improve our mood,” Kieran notes. “Research shows that regular social connection helps, opens in a new tab buffer our mood and our mental health in general, to help ward off tough times and stresses, lower anxiety, and lift our mood overall."
Why not make a regular weekly walking date, opens in a new tab with a friend to combine your social contact with some outdoor exercise? Chances are they may be feeling the winter slump too and will welcome the invitation!
As the days get shorter and sunlight is less accessible, take stock of how you’re feeling and take those feelings seriously. If you’re finding your mood and motivations are slumping in the colder seasons, ask your GP for information on how to help combat symptoms.
Please note: The tips throughout this article serve as broad information and should not replace any advice you have been given by your medical practitioner.
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Dr Kieran Kennedy
Dr Kieran Kennedy is a medical doctor working in psychiatry. Combining a love of fitness and exercise with medicine and mental health, Kieran believes the time is now for the modern man (and woman) to embrace their health and fitness in every sense of the word, and is making it his mission to help them do just that. Kieran is an active sportsman & bodybuilder, and can be found with coffee cup in hand at all times.