The summer has passed and so, we turn our sights to darker nights and a colder climate. while some people love the onset of winter, there are still more that are severely affected by Seasonal Adjustment Disorder (SAD), writes Kate Murray

Also known as winter blues or seasonal depression, SAD occurs at the same time every year with symptoms often beginning in the autumn and continuing throughout the winter months.

So, what are the symptoms? Fatigue and erratic mood swings are the most common. However, SAD can also occur in the spring and may continue on throughout the summer.

SAD can begin to affect people in their teenage years or early adulthood and occurs more often in women than men. Symptoms may include an increase in appetite and as a result weight gain, increased sleep and fatigue throughout the day.

They may also include a decrease in energy, a decrease in the ability to concentrate and a loss of interest in work and other activities.

Healthcare professionals can help you manage SAD, while simple steps such as taking long walks during daylight hours can increase intake of vitamin D. Regular exercise can increase the release of endorphins also, which can help alleviate symptoms. Avoiding social isolation is vital for beating SAD.

Social interaction not only helps keep your mind off of the condition but also helps maintain a normal routine. Light therapy, which uses a special lamp with a bright florescent light to mimic light from the sun, is a non-intrusive way of dealing with SAD. it is recommended to be used for approximately thirty minutes every day under doctor’s instructions and symptoms should improve within three to four weeks, but there are side effects so it should only be attempted under a doctor’s supervision.

It is important to contact a health care professional to diagnose the disorder and get treatment before the height of the effecting season as it works best in early autumn and early spring. Seasonal adjustment disorder often goes undiagnosed. 

The symptoms of SAD tend to start around September and get worse in December, January and February, when the days are shortest. By spring, most people with SAD will feel better and their symptoms usually disappear and while SAD can affect people at any age, it mostly affects women.

People are more likely to develop the disorder in northern parts of the world like Ireland, because of the change in the levels of sunlight between summer and winter. this lack of light increases the production of sleep-inducing hormone, melatonin, and reduces the production of ‘feel good’ chemical, serotonin, which can leave us feeling sluggish. People living close to the Equator are less likely to develop the condition, because they usually experience longer and brighter days.

To make the most of the wintertime and ease the symptoms of SAD, why not try spend more time outside, or sit near windows when you are inside? even if the weather is terrible, spend time in natural light.

Take exercise on a regular basis and eat a balanced diet with fish, chicken, nuts, seeds and green leafy vegetables to improve your mood. a healthy breakfast of porridge or scrambled eggs with brown bread will make you feel better on those dark mornings too.

Avoid putting yourself under stress, where possible and talk to your GP about how you are feeling. Management and diagnosis is vital. for more information such as this, check out spunout.ie.