Just about everyone has a preference over which season they most enjoy, with many beach lovers counting down the days until winter passes. But for some, the change in seasons is an aspect of life that can weigh heavily on their mental health. Seasonal affective disorder (SAD) is a condition where its sufferers can fall into a heavy state of depression as soon as the thermometer drops. While it can be easy to joke about having the winter blues, seasonal affective disorder has made its way into medical manuals across the globe as a legitimate mental health condition. Seasonal affective disorder was first described in 1984. Around 6% of Americans, especially in Northern Regions suffer from SAD. However, moving to UK, the stats are a lot higher with as many as 1 in 3 people experiencing SAD and 57% of residents stating that their overall mood is a lot worse in winter months. Symptoms Notably, around 10 to 20% of recurrent depression cases follow a seasonal pattern, with the predominant pattern being fall and winter depression. Seasonal affective disorder comes with a set of very predictable symptoms, that often return each year when fall or winter sets in. These symptoms can affect your day to day life as it makes it hard to go about your daily tasks without struggle.

There’s no doubt about it, shorter, colder days with less sunshine certainly have an effect on our overall happiness. Just imagine the regions of the world such as Norway, where the sun doesn’t rise above the horizon for an entire 51 days! That’s 51 days living in darkness! Seasonal affective disorder (SAD) or seasonal depression is a type of depression that lasts throughout autumn or winter months and is believed to be caused by the lack of sunlight, shorter days and lack of warm temperatures. There are multiple hypotheses as to the true causation behind SAD and it seems there is no one true link, rather a combination of factors including: A disruption in your circadian rhythm Experts believe that one causation of SAD is linked to a disruption in our natural circadian rhythm, otherwise known as your body clock, which controls your sleep/wake cycle. Your cycle is directly influenced by light or darkness. If you were to wake around the same time each morning year round, your circadian rhythm will naturally shift with the seasons, but your wake time remains unchanged. Therefore, your sleep/wake cycle can end up misaligning. SAD can be caused by a mismatch in the sleep/wake cycle and the natural circadian rhythm , which is why light therapy and administration of melatonin are used in the treatment of SAD, to attempt to reset the body clock.

Light therapy Light therapy is currently the most widely used treatment for seasonal affective disorder (SAD). Light therapy has proven to be an effective treatment for those suffering from SAD, given that winter is comprised of shorter days, less actual daylight, and less exposure to sunlight. Light therapy uses an artificial lamp that mimics sunlight by way of full-spectrum light. Serotonin turnover is at its lowest in the winter season, but its production can be increased with luminosity. The recommended exposure is to sit in front of a light machine each morning for 20 to 60 minutes, although studies show that 40 minutes is the optimal time to receive most benefits . Those suffering from SAD are able to purchase at-home light kits and use them daily through the colder months. It can only be an effective treatment if used properly. Light therapy requires a set amount of time each day to be spent in front of the light machine and missing even one session can see less-effective results. Light therapy is not a new thing, in fact over the last 20 years multiple studies have consistently shown that it is an effective treatment for those suffering from SAD , and is also showing benefit to those that suffer from depression in general.

Exercise programs Of course there are numerous barriers to those suffering from SAD in actively participating in any exercise program, given that they already lack motivation, inspiration, and are suffering from fatigue and other limiting emotions. This is just one of the reasons why it has been quite hard to measure the successfulness of any exercise treatment program for depression. What is known however, is that exercise releases feel-good hormones such as dopamine, therefore helping to light up the pleasure center of the brain. Particular dopamine receptors have been shown to enhance long-term depression . Other than the more obvious physical benefits of exercise, regular engagement in movement helps to enhance coping mechanisms for external or internal life challenges, therefore offering protective mechanisms against stress. The power of exercise also extends to treating psychiatric illnesses, supporting recovery from brain injury and improving neurological function. Exercise helps to increase antioxidant defenses , which in turn boosts immunity and helps to clear toxins from the body. Those that suffer from major depression or anxiety have been recognized as having lowered total antioxidant levels. Finding methods to naturally increase antioxidant capacity, without the need for antidepressants surely must be a much more effective approach to mental health in the long term.