Understanding and Managing Seasonal Affective Disorder (SAD)
What is Seasonal Affective Disorder (SAD) and How Does Anxiety Play a Part?
When Does Seasonal Affective Disorder Typically Occur?
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.
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
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
4. Changes in Lifestyle
Recognising the Symptoms of Seasonal Affective Disorder and Anxiety
- 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.
How Can We Manage Seasonal Affective Disorder and Anxiety?
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.
2. Establish a Consistent Routine
3. Prioritise Social Interaction
4. Practice Mindfulness and Relaxation
5. Seek Support from an Anxiety Therapist
Remember, You’re Not 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.
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.
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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
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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.
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