SAD: What you need to know

Have you zoned out from the weather forecasters just now? There is something incongruous about seeing their cheery manner when telling us about weather warnings, colder temperatures, wind chill factors and persistent rain. The days feel greyer, and it wouldn’t be surprising if you have something that’s known as SAD.

Seasonal Affective Disorder (SAD) is a type of depression caused by the changes in daylight and weather. It disturbs our sleep and makes us lethargic and easily fatigued. Additionally, it affects our appetite, causing us to crave carbohydrates and can affect mood, concentration and motivation. In turn, this impacts how we function in relation to others – family, friends and work colleagues – who may also be suffering. In severe cases, some people can feel suicidal.

Some people are more prone to SAD because of their genes. Around 2 million people globally are affected by SAD, and it is estimated that 6% of the UK population is affected by recurrent seasonal affective disorder.

SAD is often linked to the reduction of sunlight in the autumn and winter months and is more prevalent in the northern hemisphere. It is believed that the lack of sunlight prevents the hypothalamus, an important small area in the centre of the brain, from working. This affects the production of two hormones, melatonin and serotonin, and disrupts the body’s internal body clock.

According to the National Institute for Clinical Excellence (NICE), SAD should be treated similarly to other types of depression.

What can help?

Here's 5 things that can make a difference:

1. Being outside in natural sunlight, exercising regularly, eating healthily and making your environment light and airy.
2. Cognitive Behaviour Therapy (CBT) – a psychological treatment that helps by connecting thoughts, feelings, behaviours and physical symptoms.
3. Light Therapy – a light therapy box replicates outdoor light. It is important to consider light intensity, safety and cost when buying a light therapy box. It should emit 10 000 lux of light and emit as little UV light as possible. It should be used for 20-30 minutes, within the first hour of waking up in the morning.
4. Antidepressants – in some cases, antidepressants may be needed. GPs can assess and prescribe. It is always wise to discuss your symptoms with the doctor.
5. Some people take Vitamin D supplements to help with energy levels and tiredness. However, the evidence base for this is relatively small, and it would be best to discuss doses with a pharmacist.

SAD in the Workplace

SAD can impact the work environment. Long working days, and fewer daylight hours during the winter months, mean that office and home-based workers do not get enough exposure to sunlight. As a result, people who experience SAD are more likely to take sick leave. They lack energy, their concentration and focus is impaired and subsequently, their work performance and productivity may fall.

In the work environment, employers can do these 5 things:

1. Break the stigma and start the conversation: Encourage employees to discuss their mental health and empower them to be more open. Create a supportive environment for them to ask for help when needed and help them take steps to actively enhance their mood and experience.
2. Encourage employees to take breaks: Avoid burnout and stress by discussing the importance of all employees taking breaks, including a quick walk outside to reap the benefits of natural light. Create a culture where employees understand the need to recharge and refresh.
3. Promote work-life balance: Employees experiencing SAD may also be facing sleep issues and drowsiness. If possible, allow for remote working and the opportunity for employee’s to set working hours to help manage their work and personal lives more effectively.
4. Schedule 1-1 meetings with employees: Increase employee engagement and productivity by scheduling individual check-in meetings to strengthen relationships, offer support and create a safe space to discuss issues.
5. Remind employees of well-being benefits: Send emails, host (virtual) benefit breakfasts and hang flyers to constantly remind employees of the mental health benefits available to them.

It’s Not All Gloomy

The weather in autumn and winter can be stunning. On your better days, notice the light, the shade and the colours. Wrap up in comfortable, warm clothes and take the time to meander outside to notice what is happening in the natural world. The winter season has a purpose; Many plants require shorter days and lower temperatures to become dormant and store up energy for new growth the following spring and summer.

Winter brings times of celebration for many cultures and religions. It’s a time to reunite and relax with family and friends, and it can be a time for personal reflection, restoration and planning future goals.