Winter Blues or Something More? The Seasonal Affective Disorder That Hits Women Hardest.

In partnership with Guernsey Mind

When the days grow shorter and the light fades, many of us notice our mood and energy begin to dip. It’s a natural response to the darker months, but for some, those feelings go far deeper. 

Seasonal Affective Disorder (SAD) is a recognised form of depression that affects around two million people in the UK each year, with women four times more likely to experience it.

Understanding the signs and causes of SAD is the first step in managing its impact and finding the right support.

 

 

‘When winter comes and I feel the change in the seasons, I feel more drained. I find it very hard to motivate myself into getting dressed or out of bed.' - Mind

 

What Is SAD and Who Does It Affect?

Firstly, it’s important to acknowledge that feeling lethargic and a bit down is common at this time of year, and most people are able to carry on with everyday life, looking forward to the lighter days ahead. 

But around 2 million people in the UK experience feelings of low mood that last for a long time and start to have a negative impact on their daily routines and relationships. These feelings are more than 'feeling a bit down in winter’ and are recognised as SAD, a type of depression that typically hits during the winter months. The causes are similar to those linked to depression, with additional factors specific to winter SAD which include the lack of daylight hours and issues linked to changes in melatonin and serotonin levels in the body.

SAD can affect anyone, but the risk increases with age and symptoms usually start in adulthood. Research shows that women are around four times more likely to be diagnosed with SAD than men and younger people.

 

What are the Symptoms?

Here are some of the key signs and symptoms of SAD that to look out for:

1.  Feeling lethargic and lacking in energy.

2.  Having difficulty concentrating.

3.  Sleeping more and struggling to get out of bed.

4.  Feeling anxious and irritable

5.  Feeling sad and tearful.

6.  Feeling guilty or hopeless.

7.  Not wanting to see people.

8.  Experiencing changes in appetite and overeating. 

9.  Being more prone to colds, infections and other illnesses.

10. Losing interest in sex or physical contact.

You may also experience other symptoms of depression, and the symptoms can vary from person to person. 

 

 

‘I try to get some natural light during the day just by being outside, maybe tidying up the garden or taking my dog for a walk. Exercise in natural light is really helpful.' - Mind

 

How to Manage the Symptoms.

Mind has suggestions to help you cope with the symptoms of SAD, along with information on treatment options. Here are a few ideas that you can start to implement today.

1.  Make the most of natural light by getting outside or simply sitting near a window. 

2.  If you work indoors, go for a walk at lunchtime or ask if you can sit near a window.

3.  Try light therapy by using a light box or an alarm clock that simulates dawn.

4.  Look after your physical wellbeing - eat well, prioritise rest and move more - and you will feel the benefits emotionally.

5.  Manage your stress levels to build emotional resilience

6.  Consider taking supplements: guidance from the States of Guernsey Public Health recommends taking Vitamin D3 during the winter months

7.  Talk to a trusted friend, family member or colleague about how you are feeling.

8.  Access free Supported Self Help from Guernsey Mind to help you manage your feelings and develop practical coping techniques.

9.  Self Refer to Healthy Minds for coping strategies to help with mild to moderate depression, including talking therapies and Cognitive Behavioural Therapy.

10. If self-help isn't easing your symptoms, speak to your GP, who may recommend medication or referral to specialist services.

If you are supporting a friend or family member who is experiencing SAD, let them know you are there for them and encourage them to seek help. It can be difficult to understand how someone else is feeling, but by being sensitive to their needs and remaining non-judgemental you can provide them with the emotional support they need to reach out. SAD can make people feel very isolated, so try to stay in touch - and don’t forget to look after your own mental wellbeing too.

 

If you have concerns about your mental health, reach out to your GP or get in touch with Guernsey Mind to access free Supported Self Help: A guided programme that helps you to understand and manage your feelings, giving you practical tools and techniques to use every day.

You might also want to take a look at Where to Find Mental Health Support in Guernsey.