Feeling SAD? Here's how to help

Every year, seasonal affective disorder (SAD) rears its head. As daylight wanes and the nights close in, some people suffer from the lack of light and therefore feel a negative impact from the changing of the seasons. It’s said to affect five per cent of adults, but women are four times more likely to experience it than men.

SAD and Menopause

Studies haven’t yet demonstrated that menopause actually increases your risk for SAD. But SAD and menopause share many similarities.

If you’re in perimenopause, it’s common to find yourself feeling more irritable, sad, negative or restless, thanks to your hormone levels in flux. For women in midlife, it’s thought the symptoms of SAD can suddenly appear when you enter menopause. The symptoms include lack of energy, decreased interest in significant activities, increased appetite, weight gain, increased sleep, excessive daytime sleepiness, afternoon slumps, slow, sluggish movement.

Many studies have looked into the link between melatonin and SAD. Melatonin is a chemical that is created by the body and helps regulate sleep and your body cycle. Produced when it is dark, Melatonin makes you feel tired and starts to wind down your body to sleep. During the winter months, due to the lack of daylight, it is believed that the body produces more melatonin than usual. Too much melatonin can leave you feeling lethargic, low and depressed. Melatonin also affects the hormone production in the ovaries, and due to the decreased sensitivity to oestrogen during the menopause, the disturbances in our body cycles can be made even worse when combining the menopause with SAD.

Generally SAD can be very debilitating – but it’s a triple whammy of symptoms when we’re in the middle of a pandemic, and possibly too, in some stage of menopause.

SAD vs Depression

SAD is similar to depression in many ways, though with a couple of distinct differences, including its clear link to the seasons. While some people experience symptoms of SAD during the summer months, it’s far more common during the fall and winter months. For most people with SAD, symptoms start in late Autumn or early winter and dissipate by spring and summer. SAD, by definition, is caused by changes in season, and major depression is not which is the key difference, even though symptoms are very similar.

If you are experiencing symptoms, and these could be due to SAD or not, the first step should always be a visit to your GP, but there are some things you can do at home which can help alleviate symptoms.

Light Therapy

For some people, ‘light therapy’ can help lift your mood and this is because the amount of light you need to treat SAD is more than you can get on a winter’s day. Light therapy is used to treat SAD because it can help regulate dopamine and serotonin levels. ‘Light boxes’, which emit wavelengths of light similar to natural light are widely available, are a popular option. An initial dose that is typically recommended is half an hour in the morning. These are designed to wake you up with natural sunlight and alarm sound, helping to reset your internal clock and sleeping pattern, while also improving your energy and wellbeing.

Lumie specifically designs various types of these light boxes to help with SAD.

Social Interaction

Social interaction is a well-known protector against all forms of depression, lowering blood pressure and levels of stress hormones. If you're able, you could see a friend or relative for a socially distanced walk (this is still allowed under current restrictions).

You might not be able to see your loved ones in person, and we might be sick of Zoom quizzes, but you can still connect with them and this is most important. Video calls, phone calls – check-in, reach out and let them know you’re there or that you could use some extra support.

Write it down

Journaling is popular for a reason – just getting all your anxieties and fears down on paper can take a mental load off and help give you your perspective back. It needn’t be long (10 minutes before you go to bed is fine) once you jot down what you need to. Close the journal and let your body and mind relax as you go to sleep and it’ll be a new day when you wake.

Get more Vitamin D

With less sunlight comes less vitamin D. This handy vitamin is responsible for keeping your health in check, whether that’s bone strength, brain function or helping our immune system. An easy way to introduce vitamin D into your body is by taking supplements. Vitamin D spray is highly effective too, and is said to have a higher absorption rate.

Buy some house plants

Certain plants are known for producing mood-boosting properties, with many helping to purify the air and surviving on little water. A classic Peace Lily, for example, is known for its air-purifying qualities.

Keep a routine

Other ways to manage the symptoms include regular aerobic exercise, eating a well-balanced diet and keeping regular mealtimes, managing stress – having a routine, even in lockdown will ensure that symptoms don’t take hold and stay there.

Do things that bring you joy

Eat your favourite foods, cuddle up to your pets, enjoy a brisk walk every day, watch movies, read books, take this time for you to re-centre and balance your mood. Have a Zoom with a friend. Laugh, cry and know that this too shall pass. Above all, be kind to yourself. 2020 has been and is hard for everyone. You can only take it one day at a time.