With the cooler weather creeping in and the days becoming shorter, there’s no denying that winter is coming. While the idea of jet-setting off to a tropical island sounds great in theory, realistically, most of us are bundling up, reaching for cozy sweaters, and preparing to embrace the season at home. However, for some, Seasonal Affective Disorder commonly known as the ‘winter blues’ are more than just a seasonal slump, impacting energy levels, mood and general wellbeing.
Seasonal Affective Disorder
Seasonal Affective Disorder (SAD), sometimes referred to as the ‘winter blues’, is a form of mood disorder that is characterised by recurrent episodes of depression that persist during Autumn and Winter. However, despite being widely acknowledged, it is not considered an independent diagnosis within the Diagnostic and Statistical Manual of Mental Disorders, 5th edition (DSM-5-TR) or International Classification of Diseases, 11th revision (ICD-11). Rather, it is recognised as a ‘specifier’ under the category of Major Depressive Disorder, with seasonal pattern.
What is Seasonal Affective Disorder?
The exact cause of SAD remains largely unknown; however, current research suggests a multitude of factors may play an integral role in its aetiology, ultimately linking back to our levels of light exposure.
The lowered levels of sunlight in winter can significantly disrupt our circadian rhythms, otherwise known as our ‘internal clock’. This has a plethora of roll-on effects, including reduced serotonin levels, which can result in low mood and increased levels of fatigue.
Furthermore, less exposure to the sun can also cause changes to our bodies production of melatonin – a hormone that is naturally produced in the body when it’s dark outside. In winter, longer, darker days can increase melatonin production, which can contribute to increased sleepiness and lethargy.
Similarly, lowered Vitamin D and geographical location have also been highlighted as potential factors impacting the prevalence of SAD. Specifically, an Australian based study suggests that SAD’s prevalence could vary geographically due to varying hours of daylight based on latitude.
However, SAD affects more than just our mood, with research indicating it can be associated with impaired cognitive function, including reduced concentration and memory capabilities.
So, what are the signs and symptoms of Seasonal Affective Disorder?
Common signs of Seasonal Affective Disorder include:
- Loss of energy: feeling tired or lethargic even when well rested
- Hypersomnia: Sleeping more than usual; experiencing increased fatigue even after sufficient rest; difficulty waking in the morning
- Overeating: increased appetite including preference for carbohydrate heavy meals
- Reduced interests: lost interest or diminished pleasure in previously enjoyed activities, including social gatherings.
However, everybody has individual experiences, and therefore symptoms can vary in severity and intensity.
5 practical ways to combat Seasonal Affective Disorder
1. Maximise your exposure to daylight:
One of the easiest ways to combat the winter blues is to increase the time you spend outdoors in natural light. Consider taking your lunch break outside and soaking up some sun or squeezing in a short walk in the afternoon. Even getting outside on the cloudy days can help boost your mood and improve vitamin D levels!
2. Self Care, Mindfulness and relaxation techniques
Engaging in self-care, mindfulness, and relaxation techniques is essential for maintaining well-being year-round. Self-care looks different for everyone—whether it’s reading, crafting, or trying a new recipe in the kitchen, there’s no right answer! The key is doing what makes you feel good. In addition to self-care, incorporating mindfulness strategies like breathwork or journaling can further support your mental and emotional health.
3. Stay connected
While in the summer months we tend to get out and about, enjoying the fresh air, winter often has us retreating indoors. This shift can lead to increased feelings of isolation and depression, especially for those who live alone.
Try to stay connected with friends and family—whether it’s a coffee catch-up, a dinner date, or a cozy movie night at home, intentional moments of connection can offer emotional support and boost your mood. Don’t forget the power of online connection, too—FaceTiming friends or calling family members is a great way to stay in touch with those who aren’t nearby.
4. Exercise Regularly
Staying active is a fantastic way to boost and maintain your mental wellbeing. Regular physical exercise releases endorphins, which act as a natural mood booster! Engaging in just 30 minutes a day can have ongoing benefits on your physical and mental health. Plenty of team sports take place in the wintertime, such as netball or rugby! If indoor comforts are more appealing, yoga or Pilates is a cosy option to keep you moving this winter.
5. Seek professional help if needed
If you feel that you need additional support, ORS has a wonderful team of psychologists located all over Australia who can provide valuable, person-centred supports and strategies for managing depression and mood disorders. Not located nearby? No problem—we also offer secure and convenient telehealth sessions, so you can access professional support wherever you are.
