November 4, 2024

Understanding and Managing Seasonal Affective Disorder (SAD)

As the days shorten, temperatures drop and winter blues set in, many people experience noticeable shifts in mood, energy levels, and mental well-being. For some, these changes can bring on a condition called Seasonal Affective Disorder (SAD), a type of seasonal depression often accompanied by heightened anxiety. If you’re feeling the effects of SAD and find your anxiety increasing, you’re not alone, and there are ways to manage it.

Managing Seasonal Affective Disorder and Winter Blues

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What is Seasonal Affective Disorder (SAD) and How Does Anxiety Play a Part?

Seasonal Affective Disorder (SAD), often known as “winter depression,” is a type of depression that typically occurs during the colder, darker months. SAD can affect mood, energy, sleep, and even appetite, and is often exacerbated by anxiety. This combined impact can create a cycle of low mood and worry that feels hard to break. Understanding how Seasonal Affective Disorder and anxiety interact is key to finding effective ways to manage both.

Seasonal Affective Disorder and Winter Blues

When Does Seasonal Affective Disorder Typically Occur?

Seasonal Affective Disorder tends to manifest from late autumn through early spring when daylight hours are shortest. In the UK, many people feel a dip in their mood and energy around this time, with symptoms often peaking in December, January, and February. For some, the darker days and colder weather, combined with post-holiday financial stresses or decreased social interaction, can amplify anxiety, making it even more challenging to cope.

A lesser-known form of SAD can occur in the summer, though winter SAD is more prevalent, especially in the UK. If you’re experiencing these feelings, support and resources are available to help you manage.

Click the button below to speak to an Anxiety Specialist

Or call us on 07503 067941

What Causes Seasonal Affective Disorder and Why Does Anxiety Often Accompany It?

Several factors contribute to SAD and its link to anxiety:

1. Reduced Sunlight Exposure

Sunlight influences the brain chemical serotonin, which helps regulate mood. Less sunlight disrupts the body's internal clock, which can lead to low mood, poor sleep, and heightened anxiety.

2. Increased Melatonin Levels

Less daylight increases melatonin production, a hormone that causes sleepiness. This can leave you feeling sluggish and may elevate anxiety by making it difficult to maintain an active routine.

3. Sleep Disruptions

Anxiety and SAD can disturb sleep patterns, leading to tiredness and irritability. This lack of restful sleep creates a cycle where low energy and increased worry make it difficult to function.

4. Changes in Lifestyle

Colder months often lead to less time outdoors and fewer social interactions. The isolation and lack of physical activity can worsen symptoms of both SAD and anxiety, highlighting the importance of staying active and connected.

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Recognising the Symptoms of Seasonal Affective Disorder and Anxiety

Spotting the signs of SAD can be the first step towards seeking help. Common symptoms include:

- Persistent sadness or low mood
- Reduced interest in activities once enjoyed
- Increased anxiety, worry, or stress
- Fatigue and lack of energy
- Trouble sleeping or oversleeping
- Cravings for sugary or starchy foods
- Irritability
- Difficulty concentrating or making decisions

If these symptoms resonate, particularly during certain times of the year, it may be beneficial to speak with an anxiety therapist who can guide you towards appropriate support.

Click the button below to book a Free Consultation call

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How Can We Manage Seasonal Affective Disorder and Anxiety?

Though Seasonal Affective Disorder and anxiety may feel overwhelming, there are steps you can take to manage symptoms and improve mental health.

1. Increase Exposure to Natural Light

Since lack of sunlight is a major SAD trigger, aim to spend time outdoors during daylight hours. Even on cloudy days, natural light can improve mood and energy levels. Light therapy can also help, using a special light box that mimics sunlight. This treatment is beneficial for many people, especially those who struggle to get outdoors during winter.

When I moved from New York to Stockholm, the company I was working for offered me light therapy, as the winters can be long and harsh in Scandinavia and I moved there at the beginning of December.

While I found the light therapy to be beneficial, my Swedish colleagues made a point of going for a walk outside every lunchtime, without fail. I was running a large team and unlike the locals, I didn’t realise the importance of spending time outside in daylight. I never made the time to go walking, until a colleague suggested we had a walking meeting outside. I loved this idea and soon realised how valuable these walking meeting were. When I started my own anxiety practice, the first therapy I ever offered was walk and talk therapy as I understood how much easier it was to open up to someone when walking side by side with no eye contact.

So, I invite you the think about how can you incorporate getting outside for 30 minutes a day, into your daily routine?

A few years later, when I was working back in London, I had a colleague who really struggled during the winter months so every time we have a new seating plan, it was a priority to ensure he was as close to a window and therefore natural light, as possible. Simple changes like these can make a world of difference to someone struggling with Seasonal Affective Disorder.

Spend time in natural sunlight to combat winter blues anxiety

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2. Establish a Consistent Routine

A regular daily routine can help both SAD and anxiety. Keeping a stable sleep schedule supports the body’s internal clock, while regular exercise releases mood-boosting endorphins. Whether it’s a daily walk or a more structured workout, physical activity can help combat low energy and reduce stress.

3. Prioritise Social Interaction

While it may be tempting to retreat during the colder months, staying connected with others can make a significant difference. Social contact helps alleviate feelings of loneliness, supporting mental resilience and providing a sense of belonging.

Prioritise Social Interaction in Nature to overcome Winter Blues

Click the button below to speak to an Anxiety Specialist

Or call us on 07503 067941

4. Practice Mindfulness and Relaxation

Mindfulness and meditation can be helpful tools in managing anxiety. Simple breathing exercises or guided meditation can calm anxious thoughts, while journaling allows you to organise your thoughts, recognise triggers, and practise positive self-talk.

5. Seek Support from an Anxiety Therapist

If you’re finding it hard to manage SAD and anxiety on your own, seeking professional support from an anxiety therapist can be transformative. A therapist can help you understand the root causes of your anxiety and provide strategies for managing symptoms throughout the year.

Remember, You’re Not Alone

Seasonal Affective Disorder and anxiety are manageable conditions. With the right tools, support, and lifestyle adjustments, you can regain control and improve your quality of life. If you think you might be experiencing SAD or anxiety, consider reaching out to an anxiety specialist who can offer guidance and support tailored to your needs. Remember, support is available, and you don’t have to face these challenges alone.

Taking steps to manage your mental health is crucial for overall well-being. Left untreated, anxiety and SAD can impact your relationships, work, and family life. It’s never too late to start making positive changes and take back control, one step at a time.

Click the button below to book a Free Consultation call

Or Call 07503 067941

If You Need Further Support With Anxiety

If you need further support to overcome your anxiety and the accompanying symptoms, a trained Anxiety Specialist can prescribe a personalised plan to help you understand the underlying cause of your anxiety, as well as help develop healthy coping strategies that are focused around your individual needs.

Taking care of your mental wellbeing is an essential part of your overall well-being. Left unresolved, anxiety can spiral out of control and have a significant impact on relationships, work, school and family life.

So if you want to take the next steps to have a happier life where your fears no longer hold you back, click the link below and book a free no obligation consultation call.

An anxiety therapist can support you on your journey

Click on the button to book a call with an anxiety therapist

Or Call 07503 067941

Additional Resources to Ease Anxiety

Read What Causes Anxiety?

Read What Are The Different Types of Anxiety?

Read Can Mindfulness Help with Anxiety

Watch How to Feel Less Anxious

Watch How To Reduce Anxiety Immediately

Watch Breathing Techniques for Anxiety

Download Circle of Control and Influence worksheet

Download Cognitive Distortions worksheet

Speak to an anxiety therapist if you are struggling with Winter Blues

Click on the button below to book a call with an anxiety therapist

Or Call 07503 067

FAQ about Seasonal Affective Disorder (SAD) and Anxiety

1. What is Seasonal Affective Disorder (SAD)?

Seasonal Affective Disorder (SAD) is a type of depression that typically occurs during specific seasons, most often in autumn and winter when daylight hours are shorter. It can cause low mood and fatigue, as well as changes in sleep and appetite.

2. How is Seasonal Affective Disorder (SAD) linked to anxiety?

SAD and anxiety often occur together, with anxiety symptoms such as worry, restlessness and stress becoming more intense during the darker months. The lack of sunlight can disrupt brain chemicals like serotonin, affecting mood and increasing anxiety.

3. What are the symptoms of Seasonal Affective Disorder (SAD) and anxiety?

Symptoms of SAD include persistent low mood, tiredness, changes in sleep and cravings for carbohydrates. Anxiety symptoms include excessive worry, restlessness and difficulty relaxing. Both can affect daily functioning and wellbeing.

4. How can I manage Seasonal Affective Disorder (SAD) and anxiety naturally?

Increasing exposure to natural light, maintaining a regular routine, staying physically active and practising mindfulness or relaxation techniques can all help. Spending time outdoors and connecting with friends and family can also support better mental wellbeing.

5. When should I seek help for Seasonal Affective Disorder (SAD) and anxiety?

If SAD and anxiety are affecting your ability to work, study, or enjoy life, it’s a good idea to seek help from a mental health professional. An anxiety therapist can offer tools and strategies to cope with SAD. Also light therapy are effective treatments for SAD and anxiety.

Click on the button below to book a call with an anxiety therapist

Or Call 07503 067