HEALTH More than the winter blues

More than the winter blues


Seasonal affective disorder should be taken seriously

Mental Matters
Jannah Walshe

Winter is most definitely here. Darkness is setting in earlier and earlier every evening. The weather has become colder and wetter. Long summer evenings outdoors seem a distant memory.
For many this change is noticed or commented on, but it doesn’t have a major impact on how they are feeling. They may feel irritable because they have just got soaked in another rain shower, or they may stay a few minutes longer in bed to avoid stepping out into the cold. But these reactions are generally short lived and easy enough to overcome.
Others, however, spend five to six months, anywhere between October and April, battling with seasonal affective disorder, commonly known as SAD.
SAD is more than ‘general winter blues’. It is a medical condition, and its impact on an affected person’s quality of life ranges in severity mild to severe.
What is it about the darkening days that can leave us down in the dumps? There is no one concrete answer as to why some people suffer with SAD and others don’t. Strong evidence shows a link between the lack of sunlight and SAD. As it affects more women than men, especially in the years between puberty and menopause, it is felt there may be a hormonal link. Genetics may play its part, as many people with SAD have at least one family member who had bouts of depression or SAD at some time.
In Ireland, we are more susceptible to SAD as we are situated higher up in the northern hemisphere. This means we experience larger changes in light levels between the summer and winter months. We also experience periods of dark gloomy weather, which affects the amount of light we receive and our mood in general.
Some of the symptoms people may experience with SAD include:

• Lack of energy and activity
• Tiredness and lethargy
• Sleep disturbances
• Sadness and anxiety
• Appetite changes and possible weight gain
• Withdrawal from family, friends, activities
• Isolation
• Loss of libido and interest in physical contact
• Difficulty concentrating
• Premenstrual syndrome

Yes, we live in Ireland where daylight is at a premium and the weather is far from sunny. And yes, symptoms of SAD should ease off in a few months’ time. However, these are not reasons enough to suffer in silence with this condition. Tell your family and friends about it and the effects it has on you so they are able to help and support you. Look up a support group or talk to your doctor or mental health practitioner.

Take action
If you can relate to any of the symptoms above and think you may have seasonal affective disorder, I would caution against self diagnosis and advise you to speak to your doctor or counsellor. However, in the meantime, there are a few things that you can do to help ease the symptoms.
The first is to get the sunlight you require through these winter months by spending as much time as possible outdoors. Granted, this is more difficult in our Irish winter, but even a short blast of fresh air and daylight each day can give big returns in aiding mental health.  
Another option to get more daylight into your life is light therapy. Light therapy involves sitting in front of a bright light for a time each day. Normal light bulbs are not bright enough, and so for this type of therapy a special light box specifically designed to treat SAD would need to be purchased. The light box is thought to affect certain chemicals and hormones related to mood.
Antidepressants or talk therapy are other forms of treatment for SAD.
With a combination of the right treatments, a person can realistically expect to relieve the symptoms of SAD. Don’t keep it to yourself. Be persistent until you find the right treatment for you.

Some helpful links: hse.ie/portal/eng/health/az/S/Seasonal-affective-disorder, www.sad.org.uk, spunout.ie/tag/seasonal+affective+disorder,

Jannah Walshe is a counsellor and psychotherapist based in Castlebar and Westport. A pre-accredited member of The Irish Association for Counselling and Psychotherapy, she can be contacted via  www.jannahwalshe.ie or at 085 1372528. www.aware.ie.