Word On Seasonal Affective Disorder (SAD)

Our grateful thanks to Dr Mark Rackley for his contribution to our radio report, which  you can hear again at the bottom of this page via out audioplayer.    

We've been asked by his PR company to highlight, Dr Rackley (www.drmarkrackley.com) has a mental health podcast called ‘I have Issues’ that covers a wide range of topics, available to stream on a number of platforms. He has also recently appeared as a guest on Dr Alex’s Stompcast podcast, on an episode focused on SAD.

What is Seasonal Affective Disorder (SAD)? It is a type of depression that occurs at a specific time of the year, most commonly during autumn and winter when daylight hours are shorter. Sometimes referred to as "winter depression," it typically resolves in the spring or summer months.

What Causes SAD? The exact causes of SAD are not fully understood, but the following factors are believed to play a role:

Reduced Sunlight Exposure: Shorter days in autumn and winter disrupt the body's internal clock (circadian rhythm), which regulates sleep-wake cycles and mood.

Imbalance in Serotonin Levels: A drop in sunlight may reduce serotonin, a neurotransmitter linked to mood regulation, contributing to feelings of depression.

Increased Melatonin Production: Darker days can lead to overproduction of melatonin, a hormone that influences sleep. This may cause lethargy or feelings of fatigue.

Vitamin D Deficiency: Less sunlight may lead to lower vitamin D levels, which are important for serotonin production and overall mood regulation.

Symptoms of SAD: SAD symptoms resemble those of major depressive disorder but are tied to seasonal changes. They may include:

• Persistent low mood or sadness.
• Loss of interest in activities once enjoyed.
• Fatigue and low energy.
• Difficulty concentrating.
• Changes in sleep patterns (oversleeping or insomnia).
• Changes in appetite, particularly craving carbohydrates or weight gain.
• Feelings of hopelessness or worthlessness.
• Suicidal thoughts (in severe cases).
• Additional Symptoms Specific to Winter SAD:
• Oversleeping (hypersomnia).
• Increased appetite and carbohydrate cravings.
• Weight gain.
• Social withdrawal (feeling like “hibernating”)

Summer SAD (Rare):

• Insomnia.
• Poor appetite or weight loss.
• Increased anxiety.

How Prevalent is SAD? Global Estimates: SAD affects about 1-10% of the population, depending on the geographic location and the amount of seasonal light variation.

UK Statistics: About 2% of the UK population experience severe SAD.

A larger proportion (around 10-20%) may have milder symptoms, often referred to as "winter blues."

Demographics:

• Women are more likely to be affected than men.
• It often begins in young adulthood (18-30 years).
• People living farther from the equator, such as in northern Europe or Canada, are more prone due to greater seasonal variation in sunlight.

Treatments for SAD

Light Therapy: Using a lightbox that mimics natural sunlight for 20-30 minutes a day has been shown to alleviate symptoms.

Cognitive Behavioral Therapy (CBT): A specific form of CBT for SAD (CBT-SAD) helps individuals reframe negative thoughts about the darker months.

Medication: Antidepressants, particularly SSRIs (Selective Serotonin Reuptake Inhibitors), may be prescribed for severe cases.

Vitamin D Supplements: Especially for those with low vitamin D levels.

Lifestyle Changes: Increasing natural light exposure, exercising, and maintaining a healthy diet can help.

Listen to this weeks radio report