What is it with this time of year? A look at Seasonal Affective Disorder
This is part of a helpful series of articles and stories on Mental Wellbeing presented by Suzie Baird and Tricia Hendry to help the Church build our knowledge, understanding, and skills to strengthen our communities.
“God spoke: “Lights! Come out!
Shine in Heaven’s sky!
Separate Day from Night.
Mark seasons and days and years,
Lights in Heaven’s sky to give light to Earth.”
And there it was.”
As winter comes closer we’re seeing less sunshine and light in our days. It’ll be the shortest day (June 21st) before our darker mornings and nights gradually start to get lighter. It can seem like a long wait.
Have you ever noticed that every year there are some seasons that negatively affect your mood, or the mood of someone you know?
If low feelings keep coming back around the same time of year, and they’re interfering with your everyday life, it could be that you’re being affected by a form of depression called Seasonal Affective Disorder – or S.A.D. for short.
If you have S.A.D. you'll regularly experience low mood and depressed thoughts and feelings during certain seasons, or possibly in certain types of weather. People who have experienced this for many years can feel great relief when they find out it’s now a recognised condition.
People affected by S.A.D. often find it begins and ends around the same time every year. For most it develops at the start of autumn until symptoms lessen in spring or early summer.
“It’s getting colder
And so am I.
It’s getting darker
and so are my thoughts,
The leaves are falling
and so am I.”
However, more uncommonly, it can also be the complete opposite for some. They experience S.A.D. throughout spring and summer. It can be very frustrating and distressing if others don't understand or believe this. For those experiencing the distress and disruptions S.A.D. brings, it is all too real.
Common S.A.D. symptoms
In both cases, symptoms can start out pretty mild. Some find they stay mild, but others can find they get more severe as the season goes on. Common S.A.D. symptoms include:
feeling low and depressed most days
lack of energy, very tired (winter onset SAD)
more agitated and on edge than usual (summer onset SAD)
sleep issues – sleeping more or less
changes in your appetite/weight
more prone to getting sick – colds, bugs etc.
loss of interest in things usually enjoyed
more irritable
wanting to avoid people/social events
difficulty concentrating and more forgetful
feeling sad, hopeless, worthless, guilty
possibly having suicidal thoughts.
And if you also have other mental health issues, you may find things get harder if you’re also affected by S.A.D.
But what causes it?
The specific cause remains unknown, but research continues. However, these key factors seem to have a significant effect:
Your biological clock (circadian rhythm)
It’s believed that reduced levels of sunlight may disrupt your body's internal clock and lead to feelings of depression. And opposite to that, an increase in sunlight can cause agitation and edginess for others.
Your levels of the hormone Serotonin
Serotonin is a brain chemical (neurotransmitter) that affects our moods. To be in balance we need it to stay at a healthy level. It’s believed that a lack of sunlight can cause a drop in serotonin that may trigger low mood and depression.
Your levels of melatonin
Seasonal changes appear to disrupt melatonin levels for some people. This chemical affects our sleep patterns and moods so, like serotonin, it needs to be at a healthy and balanced level for us to be at our best.
What can I do?
It’s completely normal for us all to have some days when we feel low and a bit negative about things. However, if this is happening most days, and it’s affecting how you live and work, and you're struggling to cope, it’d be wise to see a doctor. Tell them if you are finding things hard, especially if you’re finding sleep difficult, your appetite’s changed, or if you’re experiencing some dark and even suicidal thoughts.
Getting a good diagnosis is important. If you and your doctor agree it could be the form of depression called Seasonal Affective Disorder, the good news is there are some things that can definitely help.
Get outside regularly. Take a long walk, eat lunch outside, or just sit somewhere in the light, even if there’s no sunshine that day.
At home and work try making your environment lighter and brighter. Open blinds, trim tree branches that block sunlight or add skylights to your home. Sit closer to bright windows while at home or in the office.
Exercise regularly to help relieve stress and anxiety, which can unhelpfully increase SAD symptoms. For the same reason, using relaxation techniques, prayer, meditation, and creative therapies (such as music, writing and art) can all be helpful.
Keep in regular social contact with other people. Don’t isolate yourself. Do things with others that you usually enjoy, such as coffees, meals, a movie, church, or a small group.
When symptoms are more serious, light therapy, depression medication, and counselling can each potentially play a helpful part. Light therapy, or phototherapy, involves sitting a few feet from a special light box so you can be exposed to bright light within the first hour of waking up each day. This mimics natural light. It’s been shown to help cause a chemical change in the brain that positively affects mood.
What about faith in these seasonal ups and downs?
Suffering from this disorder can be really tough but, as with any other mental or physical health condition, our Christian faith provides us with truths and tools that can help us on our journey. We can remind ourselves of God’s interest in our situation and presence with us, such as in Psalm 139. We can pray and ask for what we need, and for the strength to deal with our situation. We can always turn to God in any kind of struggle.
“Let us then approach God’s throne of grace with confidence, so that we may receive mercy and find grace to help us in our time of need.”
“Praise be to the God and Father of our Lord Jesus Christ, the Father of compassion and the God of all comfort, who comforts us in all our troubles.”
We have never been expected to just put on a happy face and pretend things are okay when they're not. As Christians there is such strength and freedom in being who we are and sharing our lives with each other – doing life together, through its ups and downs.
And seasons do end at some point, and a new one begins. Whatever kind of season we are in, we can be absolutely certain of the truth that…
“The LORD’s unfailing love and mercy still continue, fresh as the morning, as sure as the sunrise.”
For more about S.A.D.
If you, a member of your whānau, or a friend are experiencing mental distress, please contact a GP for further mental health support and referrals. You can text or call 1737 to talk to a trained counsellor 24/7. In an emergency, please contact your local mental health crisis team or nearest Emergency Department. In a life-threatening situation call 111.
Suzie Baird is a mental health advocate. She has lived experience of mental distress that helps her to support others and educate those wanting to understand more. She attends Lyall Bay Community Church, an Anglican pioneer mission unit.
Tricia Hendry is a writer and educator specialising in issues relating the mental health and resilience. She has many years’ experience supporting others through mental health and trauma challenges. She attends All Saints, Hataitai.
