'Crucial' SAD trigger to be wary of and how to combat it, according to expert
Seasonal Affective Disorder (SAD) affects scores of people in the UK every year - and with the winter rapidly approaching, it's starting to rear its ugly head again.
Although some see their symptoms get worse during the summer, SAD, also known as 'winter depression' or 'the winter blues', emerges in most people as the nights get shorter and the cold weather kicks in. The exact cause of the condition is not known but it can cause anxiety, fatigue and difficulty concentrating.
For the more than 2million Brits who face SAD, there are steps they can take to stave off the onset of symptoms. Experts say factors like your diet and social life can help to keep the condition at bay over the winter.
How to combat SAD and key trigger
Dr Rina Bajaj, a counselling psychologist and the author of self-help book The Magic In Me, suggests exposure to sunlight is one of the best ways to combat SAD. "Lack of natural sunlight is a key trigger for SAD", she said.
Speaking to Stylist, she added: "Exposure to sunlight can help to regulate your body's internal clock and improve mood, so try to spend time outdoors during daylight hours, especially in the morning. Even on cloudy days, natural light can be beneficial."
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Psychotherapist and Luxe Psychology Practice Jade Thomas agreed, telling the same magazine: "Although we cannot control the seasons or weather, there are some behavioural strategies that you can use or incorporate into your day to make the most of natural light – going for walks, spending time in nature and even sitting by a window can help."
What causes SAD?
The NHS's website states that SAD is linked to a lack of sunlight. It's believed it might stop a part of the brain called the hypothalamus working properly, reducing production of the 'happy hormone' serotonin and melatonin, which makes you sleepy.
If you are 'struggling to cope' with SAD over the winter months, the advice is to contact your GP. The site reads: "The GP can carry out an assessment to check your mental health. They may ask you about your mood, lifestyle, eating habits and sleeping patterns, plus any seasonal changes in your thoughts and behaviour."
How to treat SAD
Treatments for SAD will vary from person to person, but the NHS says that the main treatments include talking therapies such as counselling, lifestyle changes such as exercising and getting as much natural sunlight as possible, and light therapy, which involves a special lamp known as a light box that simulates exposure to sunlight.
Having a consistent daily routine can also reduce the effects of the condition. Bupa medical director Dr Naveen Puri told Stylist: "Keeping a regular schedule is an important way to maintain control at a time when the weather, temperature and light levels are changing. Make time to exercise, socialise and plan activities that make you feel happy and connected to others."
Thomas added: "Make sure that you don't isolate yourself in the winter months as this can make symptoms of SAD worse. Try to continue socialising, talk to your friends and family about how you feel, plan things to look forward to and continue to engage in your hobbies."
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