SAD see-saw – the ups and downs of managing SAD

Posted on July 5, 2012 by Neens

Good evening! When I started this blog, I was very clear that I wanted it to be not only a place where people could come for information, but also to get a more personal perspective on managing Seasonal Affective Disorder (SAD) and Winter Blues symptoms. I want you to know that you’re not alone in feeling the way you do.

I’ve shared a little bit with you already of how I used to feel before I was diagnosed with SAD. I’ve also told you that in general I have my symptoms pretty well managed now. What I’ve not done so far is tell you what it’s like when I’m not managing my symptoms very well! There’s a reason for this; I don’t want to be too self-indulgent and I don’t want you to get pulled down while you’re reading. I’m by nature quite an empathetic person, easily affected by other people’s emotions, so in recognition that other people are like this too, I’m trying to be careful on this blog to keep things reasonably upbeat.

That said, I don’t want to give the false impression that I’m always okay (no-one ever really is, I find!). I’ve had a funny old few weeks; I feel like I’ve been on a see-saw! Besides having a few things on my mind, I’ve realised that I haven’t been managing my symptoms very well. My poor brain can’t seem to work out whether I should be bouncing around like Tigger, or curled up on the sofa with my book and a hot chocolate!

Part of the reason is that I don’t think I should have to be managing SAD symptoms in June and July – I can’t get my head around it! I normally jolly myself along in January and February, thinking about spring being ‘just around the corner’ and trying to plan nice things to look forward to. Problem is, with confirmation that the UK has just experienced the wettest April to June on record and double the average rainfall for June, I’m struggling to find that kernel of hope that there’s going to be a longer run of sunny days.

wpid IMAG0317 300x226 SAD see saw the ups and downs of managing SAD

My view from the bus a moment before I had to get off!

I’ve had just about all the weather I can handle in the last two weeks! After finding my walk in the pouring rain quite funny the other Sunday, I can assure you that being out in the storm up here in Newcastle and Gateshead last Thursday was really not funny. I was very lucky compared to many of my friends and colleagues.

wpid IMAG0319 300x226 SAD see saw the ups and downs of managing SAD

Driving along a main road through Dunston, Gateshead, which had become a river!

I got a soaking going to an appointment and was then stuck on a packed bus for 2.5 hours – but I was safe and sheltered! I did, however, feel really anxious, which I’m pretty sure was heightened because I was already feeling fed up with the rain. It took me ages to calm down.

A bit of sunshine at the weekend while visiting my family in Leeds had me feeling hyper again, with my Mum laughing at me talking ten-to-the-dozen, hardly pausing for breath!

Then - argh! - I felt so flat early this week. I awoke Monday, Tuesday, Wednesday mornings to grubby grey weather and felt thoroughly fed up!

So, given that I’ve had some things on my mind, how do I know that I’m suffering with SAD symptoms? Well, yesterday and today have been the perfect indicators. After waking for the third day in a row feeling miserable, I used my SAD light in the office yesterday and felt almost instantly better. A good laugh with my lovely colleagues helped plenty too! Today, I sat out in the sunshine (yes, really, there was some!) for an hour at lunch and felt great. Nothing has changed in terms of what’s on my mind, but the bright light gave me a very perceptable lift.

The silly thing is, I know that I need to use my light on dull days, but perhaps I’m more of an optimist than I give myself credit for! I kept thinking that it might be brighter on the way home, or the next day.

A day or two of dull weather in summer isn’t normally an issue, but a run of several days or weeks can very easily leave you feeling as bad as you do in winter, if you’re a Winter SAD or Winter Blues sufferer. Once you’re feeling bad, it can be harder to lift yourself back up, so please – don’t make the same mistake I’ve made this last couple of weeks – get your SAD light back out of the cupboard!

If you’re supporting friends, family or colleagues who suffer from SAD, please try and be patient with them; what can seem like baffling mood swings really can be a result of what the weather’s doing!

One last thing; I thought I’d let you know that Lumie has a sale on at the moment. If you’ve been thinking about buying a SAD light for a while, now might be a good time to invest in one!

How are you managing with the summer rain? Can you relate to my see-saw analogy? Does anyone fancy emigrating with me to the Canary Islands?!

Image credit – children playing – http://www.sxc.hu/photo/884206

Happy Sun-day!

Posted on May 27, 2012 by Neens

Hi lovelies

Just checking in with a quick post to say that I hope you’re enjoying the sunshine and feeling heaps better for it. I certainly am!

I know some people haven’t seen as much sun and are still struggling with Seasonal Affective Disorder (SAD) symptoms. I’m really sorry if this is you. If you want to chat, you can send me an email (neina@sadlightblog.info), or head over to the Lumie forum, which is still active.

We’ve been lucky to see a lot of sunshine in Newcastle and I’ve had a really lovely weekend. It started early, with Friday off to see my best friend, Emma, getting married. She looked so beautiful and the day was just perfect.

I’ve made the most of the sunshine, too; pottering about and reading in the garden yesterday. An afternoon in the park with friends today.

I love people-watching in the sunshine. Everyone just seems so much happier and content. Parent wpid IMAG0262 Happy Sun day! s are out playing with their kids. Couples are canoodling (love this word!) in the park. Friends are playing tennis and cricket, having barbecues and a good laugh.

It’s not before time is it?! Summer’s certainly kept us waiting this year – the little blighter! ;) I noticed that even those friends and colleagues that don’t suffer with SAD or Winter Blues were getting really fed up with the relentless rain and gloominess.

For my part, I was too. I started writing a post the other week, when I was feeling a bit overwhelmed and ill, but didn’t finish it. I was wondering whether I felt so bad because I wasn’t managing my SAD symptoms well, or if it was just me/life! In truth, and as is often the case, it was undoubtedly a bit of both!

This week, although the worries I had on my mind are still there, I think the sunshine and my lovely friends have helped me to feel lots better. I’ve always felt so much more able to cope with what life throws at me when the sun’s shining… do you find you’re the same?

I came across this old photo of me at maybe four years old and it made me smile because I haven’t changed a bit; I’m so happy to be out in the sunshine! When I’m 84 I’m sure I’ll still be the same!

By the way, if you’ve experienced a real surge in your energy levels and you’ve felt bouncy and fizzy since the sun came out to play, you’re not the only one! I’ve also noticed I’ve had a few people finding this blog, who’ve been searching for ‘Hypomania’. In SAD, it’s considered to be quite common when spring comes around and usually disappears quickly. However, Hypomania and Mania is also experienced by people suffering from a bipolar disorder, so it’s always best to see your doctor if you experience highs and lows year-round.

Anyway, that’s enough rambling from me for now! I’m keeping my fingers and toes crossed that we’ll have plenty more sunshine this summer and that everyone will be feeling happy and well.

- Neens

March Mania – Hypomania and Seasonal Affective Disorder – SAD

Posted on March 3, 2012 by Neens

Yippee, Happy March! In the official Neens’ book, 1 March is the start of spring and a real milestone – it’s still light when I leave work around 5.30pm. I hope that the increase in daylight hours is starting to ease your Seasonal Affective Disorder – SAD – and Winter Blues symptoms, too.

I met for a catch up with one of my friends the other night and he commented that I was especially chipper. Translation: I was being a motor-mouth! Anyone who has ever met me will know that I’m a real chatterbox generally; honestly, I am that person who’s chatting away to a complete stranger at a bus stop, on the train, in the gym…

But this week, we’ve had some fab sunny weather and I have been bouncing-off-the-walls, hyper! You’d think I’d had several cups of strong coffee on some of the days.

I think most people would say they feel a sense of wellbeing when the sun shines. But if you’re suddenly feeling a marked surge of energy, and you know that you suffer from SAD, then you might be experiencing what’s known as Hypomania. I’m sure I get this; I’m like a little kid at Christmas listening for Santa, except that I’m running to the window to see how sunny it is and longing to be out in it!

At this time of year I’m easily excitable, full of plans and ready to take on the world. That is, when the sun’s shining.

This morning, I woke up to really misty, murky weather and I felt flat. It brightened up in the afternoon, and having used my light lamp, I was back to being Tigger! I appreciate that to a non-sufferer, this might seem completely bizarre. It’s a weird time of the year when you suffer from SAD.

I was reminded of something else, talking to my friend the other night. Now is not the time to make big decisions. Yep, you might feel like you can take on the world, but if you’re experiencing these swings that I’ve described, it’s worth waiting until they’ve settled down a bit before taking action.

I’m speaking from experience. I’ve made big decisions in the past around this time of year that I wish I’d not made, or given a bit more thought to. That burst of energy can bring about a bit of the no-nonsense, ‘let’s get on with it’, ‘I’m taking no prisoners’ kinda attitude. Sound familiar?

Making plans is great – it’s an ideal time for that, if you’re feeling fired up and motivated. Why not grab your pen and paper and jot down some thoughts on what you want to do for the rest of the year? I’ve always thought January is a rubbish time of year to make resolutions and plans, anyway – so much better to do it once you’re feeling energised and ready to put them into action.

But if your thoughts are on life-changing decisions, such as quitting your job, ending a relationship, moving, etc., then maybe just hold fire on making a final decision until you’re feeling less gung-ho.

Does anything I’ve said ring true for you? Or do you disagree? Do you think that you experience Hypomania?

As always, I’d love to hear your thoughts.

- Neens –

Image credits:
Chatter Teeth: http://www.sxc.hu/photo/424094
To-Do: http://www.sxc.hu/photo/1151807

Beat February symptoms of Seasonal Affective Disorder – SAD – and Winter Blues

Posted on February 27, 2012 by Neens

Hi everyone Hope you’ve had a lovely Monday? I’ve been trying to write my ‘why’ of the ‘who, where, what, when, why and how of Seasonal Affective Disorder – SAD’, but it’s a toughy!

So, while I’m doing battle with that meaty issue, I thought I’d pop a quick post on with a few ideas on cheering yourself up if you’re finding these February swings in weather hard. I know how difficult they can be - just as you think it’s time to pack away your winter coats and turn the heating off, you find it’s back to the biting wind and grizzly skies!

Well, first thing’s first – spring is most definitely on its way (really, I promise you, it is! ) But if you’re using a SAD light, do keep using it daily. Even if you’ve been feeling better with the lengthening days, a dull day can make you feel like going back into hibernation! So hold your horses!

OK, so how about these things to put a spring in your step (cue big groan, I know!):

Get out in your garden or the local park and see all the flowers, trees and shrubs starting to bud. Take your camera and lose yourself for an hour!
Lie a moment and listen to the birds twittering away in the morning.
Buy some cheap pre-potted bulbs and put them on a window sill where you’ll see them growing and blooming – daffodils and hyacinths are perfect! Or treat yourself to some cut tulips or daffs…
Paint your nails a bright, summery colour.
Dig out that summer top and wear it – put a cardi over the top if you’re cold!
If you’ve a bit of energy, sew some seeds – anything you like. I’ve just bought a herb propagator kit – about £3 – and I’m looking forward to putting my hands in soil again
Give yourself some TLC – create a home spa and give your skin a good scrub and moisturise, put a face mask on – anything that makes you feel fab!
Change to a lighter, summer fragrance, if you normally wear perfume.

These are just some of the little tricks I use to jolly myself along. I know they’re quite superficial things, but they honestly can make a difference to how you feel when you’re caught in the grip of SAD. I recommended the spring bulbs on one of the Lumie forum threads and some of the lovely ladies there are still saying how much seeing the bulbs blossom is helping to cheer them up.

If you give some of these tips a go, let me know how you get on? How’s February been for you? Do you feel better knowing that spring is near, or does it still feel a struggle? Do you have any tips to add?

Happy planting/pampering/photographing, etc!

- Neens -

Image credits:
Spring shoots: http://www.sxc.hu/photo/763369
Snowdrops: http://www.sxc.hu/photo/1340915

SAD and Winter Blues – Where to start?

Posted on February 16, 2012 by Neens

Seasonal Affective Disorder (SAD) and its milder form, Winter Blues (also known sometimes as Winter Depression, or medically as Sub-syndromal SAD) affects nearly a quarter of the UK population. Does that surprise you? It did me, when I read this on the SAD Association’s website! So even if you don’t suffer from one of these conditions yourself, it’s likely that someone close to you does.

I almost don’t know where to start! In writing anything, I tend to find it helpful to answer the 5 Ws and 1 H – What, Who, Why, Where, When, How? The thing is, this could turn into a very looong post, so I’m going to share some basics here, then I’ll go into more detail in separate posts to come.

One of my favourite ways to describe SAD is through these little fellas; Tigger and Eeyore. I tried out this analogy on a friend today and he loved it!

During the late autumn and winter months, the shorter days and lack of sunlight can make you feel miserable, irritable and very lethargic – a bit like Eeyore. But in the summer and even in the depths of winter, a sunny day can bring out the Tigger in you! Some people even experience mania-type symptoms once spring comes round, known as Hypomania. That’s probably where everyone’s energy comes from for the big spring-clean! For a bit of fun, I found this quiz to identify which Winnie the Pooh character you’re most like - I turned out to be Kanga! Which one are you?

SAD is a type of depression. I know some people aren’t comfortable with this description, but medically, they do sit on the same scale. What differentiates SAD from other types of depression is that it has a very definite seasonal pattern; the symptoms recur each winter. You normally will have experienced symptoms in the winter that disappear in summer for three consecutive years before you would be diagnosed with SAD.

And what are the symptoms of SAD? Well, I mentioned three of the main ones already, but a few of the most common others include:

Disturbed sleep patterns (sleeping more or less and/or waking frequently)
Loss of interest in things you normally enjoy
Craving carbohydrates and sweet foods (comfort food!)

My food shopping basket in winter would make you laugh! Image credit: http://www.sxc.hu/photo/1100035

There isn’t a ‘cure’ for SAD or Winter Blues. But most people can successfully manage their symptoms using light therapy. The SAD Association estimates that this will work for around 85% of sufferers.

You’d normally use light therapy daily from the onset of your symptoms, often around Oct/Nov until Mar/Apr when the daylight hours lengthen. The treatment involves exposure to a bright SAD light that simulates the level of light you would get on a bright spring day. How long you need to use the light for depends on the severity of your symptoms and the strength of the light.

I whole-heartedly recommend SAD light therapy – I have managed my symptoms for eight years using a SAD light lamp and a dawn simulator, which wakes me gently with light in the morning. I recommend dawn simulators to everyone, regardless of whether they suffer from SAD - they’re such a lovely way to wake up!

I will write some more in-depth posts, but if you want more information on SAD and Winter Blues before then, please have a look at this NHS page. *Update: I’ve done a couple of these posts now - you should find links at the bottom of this page!

What Winnie the Pooh character do you identify with? Is there something in particular that you’d like me to cover in a future post?

See you soon!

The Light Room

Information, advice and a personal perspective on managing Seasonal Affective Disorder (SAD) and Winter Blues

Tag Archives: manic seasonal affective disorder

SAD see-saw – the ups and downs of managing SAD

Happy Sun-day!

March Mania – Hypomania and Seasonal Affective Disorder – SAD

Beat February symptoms of Seasonal Affective Disorder – SAD – and Winter Blues

SAD and Winter Blues – Where to start?

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