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Tweet Hi everyone! I hope that your SAD or Winter Blues symptoms are starting to ease now with the longer days and the sunnier weather we’ve been enjoying recently? Have you been experiencing any hypomania? I have been so busy … Continue reading
“Spring Anticipation Anti-climax”.
It’s a great term coined by my lovely colleague Lynda and never so true as this year. So we’ve arrived at 20 March 2013 and it’s apparently the first day of spring. Where, where, where is the lovely warm sunshine then?
Hands up if you think the British weather owes us a decent summer this year, after last year’s wettest on record, a long winter and slow-burn spring? No, scrap that. Not slow-burn; I’m not even considering that spring’s actually getting started yet – it still feels like we’re firmly stuck in winter mode!
Is it me, or is this year just so different to last year? I seem to remember glorious full weeks of warm sunshine in February and March last year and everything in bloom early. Maybe I’m looking back through some rose tinted glasses that I didn’t realise I’ve put on? What do you reckon?
I know this isn’t the most positive of posts… sorry about that! I know a lot of people are feeling like this though; SAD/Winter Blues sufferers or no. We’re all thinking the same thing: “where the blummin’ heck has spring got to?” But you know what? When the snow finally packs its bags and disappears, I reckon spring’s going to seem like it just suddenly arrives. Yep; just like that! Pop! Out come the daffodils, the birds will find their song and there’ll be that lovely feeling in the air. You know the one! 
Until then, I hope you’re looking after yourself, wrapping up warm and enjoying cuddling up on the couch with hot chocolate and a blanket. If nothing else I hope that the lengthening days and knowing that some day, hopefully very soon, spring will announce itself, is helping you to keep going.
Take care
Neens
Go on… Let it out.
If you suffer from Seasonal Affective Disorder (SAD) or Winter Blues, then you’ll probably know all-too-well that tearful feeling that can inexplicably creep up on you. You ask yourself the question, ‘why do I feel like crying?’ and your brain very helpfully starts trying to generate some answers for you. Except it isn’t always very helpful. It starts to ping ideas to you and can drag you into a spinning vortex of everything that is not perfect in your life. In this mindset, it probably throws a few spiteful accusations at you too for good measure.
In this place, you have two main options: give in to it and have a good old cry or try to stem the flow by distracting yourself, putting the tears off to be released later if you feel the need.
There are times when we all need a good cry; it just seems like it has to come out. Despite being something that is universal and uniquely human, crying emotional tears continues to baffle scientists and psychologists. Most seem to agree that it’s beneficial, releasing a build-up of stress hormones and allowing others to be released into your body, providing a sense of calm.
You might find these two articles interesting:
http://www.psychologytoday.com/blog/hide-and-seek/201208/why-crying-is-good-you
But what about when it’s inconvenient, you’d feel too embarrassed, you know it doesn’t help you feel better, or you’re simply sick of crying? An old friend of mine, who’s a master Neuro-Linguistic Programming (NLP) practitioner and hypnotherapist (among many other hats she wears), gave me some good tips on how to stop crying once, which I thought I’d share with you:
Chew gum or suck on a boiled sweet – it’s really hard to cry when you’re doing this; honestly, try it!After doing any of these, quickly do something distracting – put a load of washing in or tackle your housework, grab your purse and take yourself for a brisk walk and a soothing hot chocolate, play with a pet… I found these other great suggestions too, which include watching a funny video, eating something hot or cold and having a nap.
As for my way of coping; I do a bit of both – in fact, I’m indulging in some therapy right here! 
(please forgive my self-indulgence, but I do hope this post will be as helpful to you reading it as it’s been for me writing it!). If I’m alone then I’ll give in to the tears and let them flow, which is how I started this post, with black runways blurring my face, mascara mixing with salt water to create an inky, spidery drawing. I’ve washed it all off now – don’t worry, I’m not sitting here looking like Morticia Addams after being caught in a rain storm!!
I tried at first to fight the tears and then gave in. I won’t go into why I was crying, but unlike the times when I’m not managing my SAD symptoms very well, or I’m simply hormonal and aren’t sure why I’m tearful, I understood why and I had good reason to be tonight, so I indulged it. And then I turned to distraction. I was meant to be doing some work on my assignments for a course I started this January, but I felt like harnessing the feeling and writing this post instead. I find it very cathartic and absorbing; I definitely recommend it. Sometimes it just helps to get things out of your head and onto a page where you can see it more objectively.
That’s one of the principles behind Cognitive Behavioural Therapy (CBT). I touched on this in another post on managing SAD, and you can read more about it on Mind. When you’re feeling anxious, sad or angry it can really help. I don’t practice CBT every day; more when I’m really wound up or overwhelmed and need an outlet. It’s a highly recommended therapy for depression and anxiety. The very act of doing something productive can help you to calm down too.
Here’s how I do CBT:
Of course, another talking therapy – picking up the phone to a good friend or family member, or talking to a partner might help too. Sometimes the old maxim, ‘a problem shared is a problem halved’ really is true!
If you find you’re crying a lot and you don’t feel like you’re able to shift your gloom, it might be worth having a word with your doctor. Certainly crying and feeling down and flat can be a symptom of SAD and other depressive conditions if they’re not being managed effectively, but if you feel like this for more than a couple of weeks, I really would recommend you try to get some help from your doctor.
Whichever methods you choose to cope when you get the ‘blahs’, whether it’s due to having SAD or not, I hope that this post might have given you a couple more ideas to try. Let me know if you do, and if they work for you? Thank you for reading and being part of my therapy tonight!!
What methods do you use to help you deal with the ‘blahs’? Are you an advocate of having a cry, or do you think it’s better to distract yourself?
Neens
Image credits:
Crying: http://www.sxc.hu/photo/113360
Funny man: http://www.sxc.hu/photo/941938
Writing, rain: http://www.sxc.hu/photo/349015
I hope you’re all doing well and are not feeling too frazzled with your festive preparations!
So…. We made it! If you’re living in the UK I’d like to wish you a very HAPPY WINTER SOLSTICE!
From now on, little by little the daylight hours will increase and although we still have a good bit of winter left, it now doesn’t feel so long until February, when we often get those lovely spring-like days that tease us with the promise of what’s to come… there’s light at the end of the tunnel!
The world didn’t come to an end today either – so all in all a good day!!
I hope that however you spend the festive break, you have a lovely time. Eat, drink and be merry!
All the very best for 2013.
Neens x
Image credit: http://www.sxc.hu/photo/1374203
With December marching on and the number of shopping days dwindling, here’s a few ideas for lovely Christmas gifts for Seasonal Affective Disorder (SAD) and Winter Blues sufferers – or anyone for that matter!
Keeping warm and cosy:
Things to look forward to:
http://www.sxc.hu/photo/763369
Cheery things:
something with a light or floral fragranceAnd of course…
Try Lumie and Boots for either.
… If you’re really feeling flush, I’m sure they’d love a holiday home in the Canary Islands and six months off work too!
Happy shopping!
Neens
With the first heavy snowfall and hard frosts in the UK this week, you could be forgiven for thinking you’d hibernated through Christmas and woken up in January! If you’re a Seasonal Affective Disorder (SAD) or Winter Blues sufferer, you may well be wishing this were the case!
However, there’s still a little while yet until the winter solstice and I got to thinking today about the number of festivals that we have at this time of year, where we celebrate with light.
Today is Guy Fawkes’ or Bonfire Night in the UK. I started this post at lunchtime, sitting in the sunshine; freezing but content. I’m now at home, smelling of the bonfire I just visited and remembering the beautiful fireworks.
While not really a traditional ‘festival of light’, Guy Fawkes’ Night is a celebration of the failed ‘Gunpowder Plot’ to kill King James I in 1605. To this day, we still light cheering bonfires and set forth elaborate bursts of light into the sky. I expect not many people are still celebrating the foiled plot now! It’s more a chance to get outside, gather your family and friends, eat warming food and enjoy heat and light in an outdoors setting… and why not?! I hope you’ve had a fantastic night, if you’ve been out celebrating Bonfire Night tonight.
Festivals of light are held around the world during November and December, primarily. They include:
Christmas – Christian
Diwali – Hindu, Sikhs, Buddhists and Jains
Hanukkah – Jewish
Kwanzaa – African-American community
Lunar New Year – Chinese New Year
Santa Lucia Day – Sweden, Italy and Croatia; Santa Lucia Day is also an international holiday, celebrated not only in Scandinavia, but also in Italy and France
Zoroastrian Solstice Celebration – Iran
So, whichever festival of light you celebrate, string those lights up, light your fires and candles and enjoy!
Hi there
I know that many Seasonal Affective Disorder (SAD) and Winter Blues sufferers find the clocks going back particularly difficult. I do too. I really can sympathise with the feeling of dread that you may be experiencing right now, about how you’re going to cope through this coming winter. I know a lot of people feel ‘robbed’ of a proper summer and that you might feel like your symptoms never really went away. I’m not sure how many other people in the UK woke up to a covering of snow today, but I did and it compounded my feeling that summer is most definitely over and that winter is just around the corner.
http://www.sxc.hu/photo/413380/?forcedownload=1
I don’t know that there’s really much I can say that will help you; I just want you to know that you’re not alone. Although I might not post several times a week to this blog, I am here and I receive notifications of comments to email. If you want to chat or ask me anything, you can comment on a post, or you can email me at neina@sadlightblog.info. I’m always happy to hear from you.
Personally, I try to keep myself going at this time of the year by looking forward to Bonfire Night and planning for Christmas. Last year I made gifts for some of my friends, so I spent many nights crafting; it was fun! The other thing I do is look forward to 21 December. I know I probably shouldn’t wish time away, but I do feel like the Winter Solstice is a milestone for me as I know it will start getting lighter again gradually from then on.
So, with this in mind, here’s a little countdown timer for us all…
It will be the Winter Solstice…
5 months, 3 days, 9 hours, 56 minutes agoI know that managing SAD symptoms is difficult and it’s tiring having a chronic condition that you have to take into consideration every day. Sometimes it can feel very unfair that you have to deal with this. My over-arching advice is to do everything you can to manage your symptoms; don’t let it get the better of you. And on the days when it does, be kind and patient with yourself. Keep in mind how you would treat a best friend who was trying to battle with this condition.
Please do feel free to get in touch with me if you want to talk; sometimes just knowing you’re not alone can really help. And of course as always, I’d recommend signing up for the Lumie forum.
Neens
Hello there!
Well it’s been a glorious autumn day here in the North East of England. I hope you’re well and have been enjoying the sunshine too?
This morning saw the arrival of Jack Frost. For me, this has always served as a useful reminder each year: if I’m not already using my SAD light, then start using it daily from now on, as the mornings have become noticeably darker and the nights are drawing in.
So, I thought I’d check in with you and give you the same advice. While I’m about it, I’ve also got some other October thoughts and tips to share with you…
I know that this time of year can feel very bleak if you suffer from SAD or Winter Blues. I just hope that it helps you to know you’re not alone in feeling this way and that there is plenty of support out there for you. Given that we can’t change the seasons or the weather unfortunately, the best you can do is to be kind to yourself and try to manage your symptoms as effectively as possible. If you can aim to view autumn and winter more positively, so much the better (it’s hard, I know!) I hope that some of my tips above might help you a little.
What would you add to the above tips? How do you feel at this time of year? When do you normally start using your SAD light?
Speak soon and take care,
Neens
Hi again! Welcome to part four of what has turned out to be a very loooong post! I hope you’ve found them helpful so far though.
In the first part, I covered how to manage Seasonal Affective Disorder (SAD) and Winter Blues with specialist SAD lights (light therapy). The second part covered dawn simulators and investing in light therapy. The third part looked at medication and Cognitive Behavioural Therapy (CBT). In this final part, I wanted to touch on some lifestyle factors and share with you a few of the day-to-day, less formal coping strategies that I use to jolly myself along. I really hope some of them will help you.
Daily routines are really important!
Okay, I’m putting my hand up – I’m a routine person! Anyone with me? From past experience, some of the best advice I can offer you is to try to establish strong daily routines, especially in autumn and winter. You’ll find it so much easier to be consistent with your light therapy (and therefore feel better) if you can link it to something else that’s already embedded in your daily routine.
I use my big light at home while I’m having breakfast, which I never skip! When I get to work I make a cup of tea while waiting for my computer to boot up and switch on my little LED light, that sits on my desk.
If you can find yourself a routine to get some natural light each day too, all the better. Obviously it has to work around your current commitments, but getting out during daylight hours every day, no matter what the weather, is really going to help you.
I know, I know – you probably don’t want to go out when it’s grey and raining! I’m the same, especially if I’ve no particular reason to go out. So, I ask my colleagues or boyfriend to make me go out on those days - and they do! :) Don’t be afraid to ask friends and colleagues to do this – they’ll probably be glad they can do something practical to help. Otherwise, I try to make sure I have people to meet and things I can do at lunchtime – it’s a great way to get through your ‘to-do’ list!
Diet
Exercise
Indulge yourself!
One of my favourite indulgences; curling up with a good book and hot chocolate!
Sometimes, it’s the little things in life that get you through the day! A hot bath after a hard day, listening to your favourite piece of music, curling up with a book… be kind to yourself. You deserve it!
Kit yourself out with thick woolly gloves, lovely soft scarves, cosy hats and toasty socks. You’ll feel loads better about going out in the cold and wet weather if you’re well wrapped up in clothes that make you feel good.
Try to hold on to your summer feeling as long as you can. Keep pampering yourself - use up that lovely sun oil spray, paint your nails a bright colour, wear skirts with woolly tights, bright floral tops with a cardi on top. Gentlemen – if you’re feeling a bit left out here, sorry! Maybe you can keep wearing lighter colours, using a lighter aftershave. Listen to music that reminds you of summer days…. if you’re stuck for inspiration try this Spotify playlist of weather-inspired songs What would you add?
You could also have a look at these earlier posts I wrote for some more little tips and tricks on keeping yourself feeling chipper when the weather’s gloomy, and when spring’s just around the corner, but not quite here yet.
I plan to cover diet and exercise in greater depth in other posts, so look out for these. As always, please let me know what you think?
What are your lifestyle tips for managing SAD? How do you persuade yourself to leave the house on a grey day? What support do you enlist from your family and friends?
Neens
Images:
Walk in the snow: http://www.sxc.hu/photo/642301
Hi again
This is part three of ‘How can I manage SAD symptoms?’ Part one covered bright light therapy, which is delivered via a SAD light and is highly recommended for treating Seasonal Affective Disorder (SAD) and Winter Blues. Part two covered dawn simulators and investing in light therapy. This third part looks at two of the other most commonly used methods that you may try instead of, or in addition to light therapy: medication and talking therapies. Finally, in the fourth post I’ll cover some lifestyle factors and share a couple of the less formal things I do to jolly myself along!
I consider myself to be very fortunate that I’m one of the 85% of people for whom light therapy is effective. But that’s not to say that I don’t try other things to help me manage my symptoms. Or that there’s no hope for you, if you find that light therapy doesn’t help you.
This is the part where I’m going to ask you to bear with me! I’m not a doctor or a psychologist. So I’m going to describe the medications and talking therapies that are commonly used in managing SAD symptoms, but I will point you in the direction of good quality information, rather than going into it in depth, as I don’t know enough about these treatments personally.
Medication
I’m aware that some people are very uncomfortable with the idea of taking antidepressant medications and sadly the stigma that people feel about depressive illness prevents many from seeking the help they need. If you have been to see your doctor and been diagnosed with SAD or Winter Blues, then I’d like to say a huge well done to you! It takes a lot of courage to take this first step.
While the ‘first line’ recommendation for SAD treatment is bright light therapy, your doctor may want you to try an antidepressant medication in addition to, or instead of light therapy.
I can’t go into this in much detail myself, as I find that light therapy works well enough for me and I haven’t needed to take medication. Mind’s page on antidepressants is very thorough and accessible and of course, your doctor can also answer any questions you might have too. For a more personal perspective on treating SAD with antidepressants, I would highly recommend chatting with people on the Lumie Forum. I’ve found that people are very open and honest about their experiences and are always happy to answer questions and share tips. There is also the facility on the site to send and receive private messages.
Some people find that a herbal remedy called St John’s Wort can help with feelings of mild depression and anxiety. Other products in a similar category are 5-HTP, which is a pre-cursor to serotonin production, and products like ‘Kalms’, ‘Stress-less’ and ‘Bach Rescue Remedy’, which aim to help with feelings of stress. These are available in health stores and chemists, and you might find they help. However, a note of caution: herbal remedies can interact with other prescribed and non-prescribed medications, including the contraceptive pill. They won’t be suitable for people with certain conditions, so always check with your doctor if you’re not sure.
Cognitive Behavioural Therapy (CBT) and other talking therapies
CBT is a commonly used treatment for depressive conditions (including SAD) and has a lot of support in the medical community because it has strong scientific evidence to demonstrate its effectiveness. Some studies have found it to be as effective in treating depression as antidepressants.
Again, I’m going to refer you to a Mind page for more detail, but for now, this is how they define it:
CBT is a form of talking therapy that combines cognitive therapy and behaviour therapy. It focuses on how you think about the things going on in your life – your thoughts, images, beliefs and attitudes (your cognitive processes) – and how this impacts on the way you behave and deal with emotional problems. It then looks at how you can change any negative patterns of thinking or behaviour that may be causing you difficulties. In turn, this can change the way you feel.
Your doctor may offer you CBT through the NHS, which may be delivered face to face or over the telephone. You can also find private therapists on the It’s Good to Talk website, which is hosted by the British Association for Counselling & Psychotherapy (BACP).
Most services or therapists would want to have a chat with you before starting the therapy to ensure that CBT is the right approach for you. After outlining the main things you struggle with, they may recommend CBT or perhaps a blended CBT and person-centred counselling approach.
There are also some really good self-help resources available which you could use while you’re working with a CBT therapist, or you might want to just try giving it a go yourself. I’ve read and can recommend Overcoming Depression: A Self-help Guide to Using Cognitive Behavioural Techniques by Paul Gilbert and The Feeling Good Handbook by David D. Burns, M.D.
To be completely honest, I’ve read these books and understood the principles. I’ve even completed some of the exercises and I do find it helpful when my brain’s in a twist, to get my thoughts out on paper so they can be challenged. But I’m not strict enough with myself in applying the techniques day-to-day. As with any therapy, only you can do the work, and you’ll get out what you put in.
Of course, sometimes it can also help just to talk to other people who live with this condition and understand where you’re coming from. I hope that you might take some comfort from looking around this site, perhaps adding your thoughts and questions. The Lumie Forum is great too. And don’t discount talking to your family, friends and colleagues – they could be a great source of support if you are willing to share with them how you’re feeling and why.
For some less formal coping strategies, take a look at the final part of this post – I hope you’re finding this series helpful.
Neens
Image credits:
Softgel capsule: http://www.sxc.hu/photo/635810
Hi again!
This is part two of ‘How can I manage SAD symptoms’. Part one covered the main kind of light therapy that is recommended for treating Seasonal Affective Disorder (SAD) and Winter Blues – bright light therapy, which is delivered by a SAD light.
This second part is about another type of light therapy – dawn simulators. I’ve also discussed making the decision to invest in light therapy here. In part three, I’ll talk about medication and talking therapies. Then in part four, we’ll take a look at some other management strategies that I hope you’ll find helpful.
Dawn Simulators
These aren’t the best photos (I’m sure Lumie will want to sue me for these!), but this is my faithful old dawn simulator, which I’ve had for seven years and counting!
I use it every day, even in summer because it’s still lovely as a bedside reading light and an alarm clock.
As you can see, a dawn simulator’s purpose is to prepare your body for waking up by gradually raising the light level in your room. The artificial sunrise provides a cue for your body to reduce production of the sleep hormone melatonin and to start gradually increasing the production of cortisol, which gives you some ‘get-up-and-go’. You might find my earlier post, ‘Why do we suffer from SAD?’ and Lumie’s page on dawn simulators interesting too.
Dawn simulators don’t reach the same light intensity as a SAD light, so although they’re great for helping you to wake up in a more natural way, they won’t treat all of your SAD symptoms.
I’m not going to tell you that I leap out of bed in the depths of winter à la Mary Poppins. What I will say, is that it is a really lovely way to wake up, feeling like you’re ready to be awake. I recommend dawn simulators to absolutely everyone, regardless of whether they suffer from SAD or not.
I honestly couldn’t go back to a traditional alarm clock now. Being shocked out of sleep in the pitch black by a wailing alarm, feeling disgruntled and stressed, before I’ve even started the day – no thanks!
I have a basic model, with fixed duration sunrise, sunset and alarm features. For the sunrise, you simply set your alarm for the time you want to get up. So if you set the alarm for 6.30am, it will come on very dimly at 6.00am, and then gradually brighten over 30 minutes. There’s a back-up beeper for peace of mind, but I usually wake a moment before it goes off. When it does, it’s not a shock because my body’s already awake – if that makes sense? The sunset is nice too, allowing me to wind down and the room to gradually darken as I drop off to sleep. Zzzzzz
More expensive models allow you to vary the sunrise/sunset duration, may have radio, soothing sounds, snooze and security facilities, etc. It just depends what you want and what your budget is. Lumie’s basic model is around £60. There are other manufacturers, but Lumie are the original specialists in light therapy, and the manufacturers of my product, so I can only recommend them.
Investing in light therapy
I appreciate that paying around £100 for a SAD light and another £60 for a dawn simulator seems like a lot. Personally, I would pay many times this, for the huge difference that light therapy has made to my quality of life in autumn and winter – and in fact, this summer! I was curious what this worked out at per day, so I’ve done some very rough calculations:
At £170 in total, my big lamp, plus my LED light, have cost me about £0.10 per day. This is based on using them daily for six months over nine years.
At £60 for my dawn simulator, used every day for eight years, I’ve paid about £0.02 per day!
One of the main concerns when deciding whether to buy a SAD light or dawn simulator is whether they’ll work for you. If you don’t want to buy outright, you can hire SAD lights and dawn simulators, from e.g. the SAD Shop. Or, you could buy a product direct from a manufacturer, who may give you a money-back guarantee. Lumie give you 30 days and Philips give you 28 days’ free home trial. Most people will notice their symptoms improve in around a week or two, so this would give you plenty of time to see if the products are helpful for you.
Given that light therapy is the first line of recommended treatment for SAD and Winter Blues, I really would encourage you to invest in at least a SAD light if you can. If light therapy works for you, you’ll be amazed by the difference it makes to your quality of life.
And if you find light therapy doesn’t work for you? Well then, firstly you have my sympathies. But there are other treatments you can try, such as medication and talking therapies like Cognitive Behavioural Therapy (CBT) - look out for more on these in part three.
What’s your experience with light therapy? Have you tried a dawn simulator? Have you any tips and tricks of your own to share?
Neens
Image credits:
Mary Poppins: http://www.thefancarpet.com/uploaded_assets/images/gallery/919/Mary_Poppins_10976_Medium.jpg
Coins in hand: http://www.sxc.hu/photo/1269975
Good evening! Hope you’re well and have been enjoying the sunshine?
I’ve touched on how to manage symptoms of Seasonal Affective Disorder (SAD) and Winter Blues briefly in ‘Where to start’. As promised in that post, I’m working my way through the ‘What, Why, Who, Where, When and How’ of SAD in more detailed posts. So, this is the big ‘How’. “Finally” – I hear you say?!
This turned into a really long post, so I’ve split it into four parts, to make it more digestable – although they’re still long! I’ll add links at the end to the other parts as I post them. These posts are based on my own personal experience of living with SAD; I’ll signpost you to quality information available on the web if you want to do further reading.
So you’ve got a fairly good idea that you suffer from either SAD or Winter Blues – now what? How do you manage the symptoms so that you can get back to being you? Or a slightly more recognisable version of you, at least?
First the bad news, to get it over with: there is no one universal, this-will-definitely-work-for-you treatment for SAD or Winter Blues. You can’t permanently ‘treat’ these conditions in the traditional sense; unfortunately you can’t be cured of SAD. It is really about managing your symptoms with daily treatment when you feel you need it.
OK, so now that’s out of the way – the good news! According to the SAD Association, 85% of people will find some relief of their symptoms by using light therapy regularly, from the onset of symptoms (usually late September) until the time their symptoms normally disappear (for many, this is often late March/early April).
SAD Lights/Lamps are very bright lights that simulate the level of light you would get on a clear spring morning. They are highly recommended for managing SAD symptoms.
Light is measured in lux. A minimum of 2,500 lux output is recommended for treating SAD symptoms, but a brighter, 10,000 lux light will enable you to sit further away, or reduce your treatment time. The newer LED lights are often a lower intensity at 2,500 lux, but they contain more blue light, so can be as effective as a 10,000 lux light. Normal light bulbs, or even ‘daylight bulbs’, are not considered strong enough to treat SAD - 2,500 lux is roughly five times brighter than a well-lit office.
You can do other activities, like reading or watching TV while you’re having your light treatment; you don’t look into the light, it just needs to reach your eyes. How close you need to sit and for how long depends on the strength of your light and how severe your symptoms are. If you like to sit further away from your light, you’ll need a longer treatment time. The manufacturer of your light will give you an idea of typical treatment time; for example the light may be 10,000 lux and will take 30 minutes at 30cm (about arm’s length).
I now have two lights. I know – I’m greedy! My big old 7,000 lux one lives at home and was about £70. I’ve had it since I was diagnosed in 2003 and it’s from Tchibo, which is unfortunately no longer trading in the UK. It’s similar in style to Lumie’s Arabica. This light has served me very well; I have my breakfast and watch the news while sitting in front of it. However, I was finding that I didn’t have enough time to sit in front of it to receive a full treatment.
So last November, I invested in a Lumie LED SAD Light Plus (currently £99), which is made by Lumie for Boots. It’s similar to Lumie’s Zip, but it doesn’t have batteries or the timer and is a little cheaper. This light sits on my desk at work and is about the size and weight of a paperback novel. What’s great about this is that I can put it away in my desk drawer when it’s not in use, and if I happen to travel somewhere, I can easily take it with me.
Before I bought this light, I did consider how I’d feel about having it on my desk, with colleagues coming in to see me to discuss projects. I also wondered whether the bright light would bother my team. I needn’t have worried. Actually, the light’s quite targeted and I sit in a corner, so it’s no problem for my team. And when my other colleagues come to see me, some of them ask about the light, and I tell them what it’s for. Many of them are quite interested! Or if they’re not, they’re too polite to say so, and are told anyway – hehe!
You can also get light therapy in the form of a visor, so you can move around while receiving light therapy, but I’ve never used these. Also, a new kind of device, the Valkee Brain Stimulation Headset, was launched last year. I’ve never used this either, so if anyone has any feedback to share, I’d love to hear about your experiences.
You might need to play about a bit with light therapy before you find what works best for you. It’s really worth persevering for a little while though, trying different times of the day, different distances and length of treatment.
Most people will start to feel better (more energy, improved mood) within about two weeks, but if it takes longer than this for you, don’t worry! If you’re not finding the light therapy helpful, try calling the manufacturer for some advice. If you still find that light therapy doesn’t work for you, try not to lose hope; your doctor will be able to recommend other treatment strategies, some of which I’ll talk about in part three.
Try to be as consistent as you can with your light therapy – use your light every day in the months that you normally experience symptoms. This will help keep your serotonin levels on a more even keel and, together with a few other coping strategies, hopefully you’ll feel much more your normal self than in previous winters.
In spring and summer, a run of dull weather can bring your symptoms on again. Don’t worry – many people experience this! It would be so nice to be able to put your light away in a cupboard for six months. Unfortunately the UK’s spring and summer months seem to be becoming wetter and so it’s worth keeping your light within easy reach.
And of course, my final piece of advice about light therapy: try to get as much natural light as you can! I know it’s hard, but force yourself to go out each day – or get a friend or family member to give you a prod! Sit by windows if you can too – it all helps.
I hope that you will have found this post helpful, but as always, I welcome your feedback and comments. What’s your experience of light therapy? Have you tried the Valkee in-ear system; what did you think? Is there anything missing from this post that you’d like me to include?
The next part of this post looks at dawn simulators; they’re great little inventions that help get you out of your pit in the morning!
- Neens -
Image credits
Hands up: http://www.sxc.hu/photo/299658
Laurent: http://www.sxc.hu/photo/776380
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.
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.
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
Good afternoon lovelies I hope you’re having a great Sunday?
I had no solid plans today, so I decided to walk to my local park. I have a physio appointment on Thursday and I’m hoping to be discharged. The one thing I hadn’t done yet, that my physio had asked me to, was repeat my walk to the park as it had caused me problems in the past. I saw the sunshine and decided today’s the day.
Well, I will never make a wea
ther forecaster!
I was totally soaked within five minutes; I wouldn’t have been any wetter if I’d got in the shower fully clothed!
Thankfully I’d thought to put my waterproof jacket on, but I think I added a few pounds to my weight with my soaking jeans – that should’ve helped with testing the effectiveness of my physio!
I hate the rain normally and wondered if I should go back home. But I’m nothing if not determined (or is that stubborn?!) I was so wet anyway and figured it was just a shower. I was wrong!
I must’ve looked completely crazy, and I did get a few funny looks. I couldn’t help grinning because, well, sometimes you’ve just gotta laugh at yourself, haven’t you?
My cuppa in the park cafe has never been more welcome or appreciated!
And I definitely earned that huge blueberry muffin!
Typically, the sun came out the moment I got into the cafe.
..
But I’m hoping that my return leg will dry me out!
I have had a few people finding this site through searches for Summer SAD in the last few days, since my post about Stuart. I imagine he would have been not only grinning, but dancing and singing in the rain!
Speak to you soon, and maybe join me in a jaunt out in the rain sometime… you might even find yourself enjoying it!
Neens
Hope you’re keeping well? Tonight I’ve got a really interesting post for you about Summer SAD, which I hope will be as illuminating for you as it was for me (yes, I hear you groaning! ).
When I talk about ’Summer SAD’, what I usually mean is suffering from the symptoms of Seasonal Affective Disorder (SAD) or Winter Blues-type symptoms when our eccentric British summer is at its ‘worst’. Or is it at its best? Well, for some people ‘Summer SAD’ means a very different thing. And the trend for wetter British summers is very welcome for them. Tomorrow’s Summer Solstice will also come as a relief for sufferers of Summer SAD, as it means the days will gradually shorten.
Let me explain. I met Stuart in the Lumie forum, where I continue to chat and enjoy ’meeting’ new people. I was intrigued by a thread called ‘Summer SAD’ and had a look. Stuart and a few other people were discussing how they struggle with hot and sunny weather, explaining that it makes them feel irritable and anxious, among other symptoms.
I have since read a little more about ‘Summertime Depression’ and was amazed to discover an estimated 600,000 Britons experience these symptoms.
Stuart explained how he feels really fed up when the clocks go forward and the days become longer. This is the opposite of how I feel, so I was really interested to hear more about Stuart’s experience. What struck me most was how isolated Summer SAD sufferers must feel. Winter SAD has in recent years become much more recognised, but I’d never heard of Summer SAD and neither had Stuart until he stumbled across that thread. We’re so used to describing warm, sunny weather as ‘lovely’ and grey, rainy weather as ‘miserable’. But to Stuart and others like him, these labels are reversed and can make them feel like outsiders.
Stuart has kindly given me permission to share what he told me with you, which he wrote as a Q&A… I’m sure you’ll find it as fascinating as I did
When was I aware of suffering from Summer SAD?
It has only been within the last eight or nine years that I have become actually ‘aware’ of my dislike/hate (a strong word I know) for the summer months. For many, many years I have preferred to stay out of the sunshine, but never thought it was anything other than me, being me.
Going back as far as I can remember, as a child I did love the rain and winter months. I was born in Scotland; but that said, I do not remember it raining or snowing too much. When it did rain I used to stand outside ’til mum called me in. I remember standing under the eves of my parents’ house watching the rain falling and always feeling disappointed when it passed. Even back then aged 5-10, Halloween and Christmas were always the things I most looked forward to.
I have pretty much always wanted to stay out the sun. On family holidays I always wanted sun specs and a holiday hat…and this was well before what we know today about sun damage. It was also nothing to do with disliking the summer… the months of the year meant very little to me at that age.
I did suffer from ‘Prickly Heat’ as a child…. I say ‘suffer’, though I don’t remember it being a problem for me - other than the fact that on holidays abroad I used to occasionally get left in the hotel room, covered in calamine lotion, under the supervision of my lovely Gran (who was happy for a siesta), whilst the rest of my family went out for afternoon sun fun and ice creams.
Leaping forward to my 30s, I moved to London. I suddenly started to be aware of the sun and weather for the first time as a factor in my life. I would love rainy and grey days. Friends would assume that this was because I grew up in Scotland… their perception was that it always rained and snowed ‘up there’, but that was not the case.
I, with no thoughts about ‘Summer SAD’, just started to avoid going out when the sun was out, as much as I possibly could. When I did go out, I would start thinking about hats again, covering up, and sun protection lotion. I do remember buying calamine lotion in Boots at this time, because I was starting to get red spots on my arms and upper legs – heat rash!
On my best friend’s birthday (seven years ago) she wanted to go to Brighton. On the train home she mentioned to me how red my forehead was. By the time we returned home I was so aware that I had really badly reacted to the sun during the day. I was blistered and sore on my forehead, yet she was fine.
This was the moment I truly became aware of the sun’s effect on my life. Not because I had been weather-beaten by Brighton’s sunshine; rather, that the happy day of being out had left me feeling sad and down. It was quite an eye-opening moment for me. I disliked the feeling of being over-heated, squinting because of the sun and I’ve disliked sunny days out ever since.
I must once again say that it was nothing to do with having a reaction to the sun in a conventional sunburn way. Rather, something within me, over the whole of my life, suddenly came together. I realised that hot days were not something I wanted for me; that grey, colder, and winter nights really do make me smile.
How does it affect me both practically and emotionally?
Waking up in the morning and taking a peep out the window is always quite pivotal in my day. If it is wet, rainy, grey or overcast, be it summer or winter, then I will genuinely feel a sense of happiness deep in the core of my body. If the sun is shining I will feel part of me sink. I don’t brood about it. I just get on with the day, but if it is really sunny outside I start to re-plan and re-schedule my day in a way that will help me either avoid going out or minimise the time I would need to go out.
I work from home as a Computer Animator, so do not need to go out to work. Whether this is just the way my life panned out or whether I planned it that way without thinking, I don’t know. Either way, I am grateful.
If it is really warm outside, I will have as cold a shower as I can brave in the morning. The need to cool down is often more to do with the thought of the sun and heat going round in the background of my mind, more than the heat itself.
I live with my best friend and if she is around in the morning, I will do the normal thing of opening the curtains. If she is not I will happily leave them shut. I am so switched on to the changes in light outside. Even if a cloud passes over the sun, and the light in the room dulls for just a second or two, I get a happy lift. It truly is that quick!
If I need to go out and it is sunny I either go out first thing or leave it ’til late afternoon. Between 10am – 4pm would not be an option, unless I had to. Crossing over to the shady side of the street, walking slower to reduce any heat anxiety and carrying a bottle of cold water in my bag helps.
Anxiety for me does play a part in going out in the summer. The thought of being trapped on a busy train or bus on a hot day really would make me try to avoid them at all costs. I have before now had to get off a bus in a silent and polite emotional panic because it was so hot and sunny and I really could not cope with being in a tin. Within minutes of being on the bus, I was getting panicked, sweating and felt so alone, as everyone else seemed fine. Now I seek a seat out of the sun!
At home, as evening comes I find myself perking up. I don’t get miserable or depressed as such during the summer, but I do get SAD. I look forward to summer being over and while it is here evenings make a good break. I love evenings at home, when it gets dark… even in the summer.
Have I found any treatment that helps?
I don’t know of any to be honest. I take Belladonna during the summer.
Ed note: Belladonna is sometimes prescribed by Homeopathic Practitioners, but I wouldn’t recommend any treatments without consulting your GP.
Have I spoken to doctors or any experts about it?
Never… Apart from the response I wrote on the Lumie site (and now this!), I have never spoken about it. Friends and family know I don’t like the summer and that I don’t want to be out in the sunshine. I don’t, however, know what they think about it!
Do I feel under pressure to stay positive, i.e. because we’re ‘supposed to be’ happy when the sun shines?
OH BOY YES!
‘What a lovely day, gorgeous day, beautiful day’…
‘What a miserable day, horrid day, terrible weather’…
Can a grey, rainy day, or a cold and snowy day not be a lovely day too? Honestly, I think ’lovely day’ is under-used and should be heard more during the colder dark days of winter.
To be more serious… yes there is pressure. You are expected to enjoy the BBQ Sunday afternoon, to love a day out at the seaside for a mate’s birthday and have lovely holidays in the sun. I have just, without thinking, listed three things that would make me feel sad to have to do; three things that I would avoid getting involved in.
What’s the best day for me in my year?
The longest day in June and clocks going back in October. When I know the longest day is coming up… that means the days are going to get shorter from then on. And when the clocks change… earlier dark nights for me is the best news ever - it is the countdown to winter. HAPPY DAYS!
Ed note: I’d like to thank Stuart very much for his openness and honesty about what it’s like to suffer from Summer SAD.
I found myself re-assessing the language that I use and whether I should now differentiate on this blog about Winter SAD and Summer SAD. What do you think? Do you experience Summer SAD? Some people get both Summer SAD and Winter SAD symptoms – do you experience this? As always, I’d love to hear your feedback and comments!
Further reading:
Learn more about summertime depression: http://www.webmd.com/depression/summer-depression
Image credits:
‘playing in the rain’ http://www.sxc.hu/photo/1195988
‘summer rain’ http://www.sxc.hu/photo/1020189
‘I like London in the snow’ http://www.sxc.hu/photo/1192028
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 s
unshine 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
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
So, hands up – who’s felt their Seasonal Affective Disorder - SAD – and Winter Blues/Winter Depression symptoms return in the last few weeks?
The papers are reporting today that we’ve had a month’s worth of rainfall in 24 hours; the wettest day of the year so far. Frankly, I wish the rain would pack its bags and get lost! Yep, I’m missing the sunshine…can you tell?! Having a daily dose of artificial sunshine from my SAD light isn’t really making up for it (especially because it’s spring and it should be sunny, dammit!) Last year my colleague, Lynda, coined the term ‘spring anticipation anti-climax’… I think that’s exactly what the country’s suffering from!
As I made my way home this evening in the rain, I thought about the things that I do, or try to focus on, to make myself feel better when the weather is what we British folk might call ‘mucky’. I thought I’d share them with you to see if they might help you feel better, too…
Things I like to do to make myself feel better:
Putting on cosy socks after being soaked.
Things I like to focus on:
When you suffer from SAD, light therapy is just one of the things you can do to manage your symptoms. Trying to adapt the way you think about the weather or darkness, treating your body with care during these conditions and a little self-indulgence can go a long way.
I’ve come to believe that if you listen to your body, it will let you know what it needs. If the darkness makes you feel like you could hibernate, sometimes it’s easiest to go with the flow and indulge that a little. Not too much, mind – you still need to get out into natural daylight and move your bones. But what I’m saying is that if you find yourself wanting more of those cosy nights in than you’d want in summer, it’s quite natural – please don’t beat yourself up about it!
Have you been struggling with the extreme change in the weather compared to the end of March? What do you do to help yourself feel better in gloomy weather?
Take care,
Neens
Image credit: http://www.sxc.hu/photo/1204146
Hi folks
So, we’ve had the most glorious weather over the past week or so. I’ve been very fortunate to be off work, and I’ve made the most of it!
I woke up to a very different picture this morning, as I’m sure the whole country did. It’s no suprise; I knew the forecast. But goodness! What a difference. Dark grey clouds hang like an overhead press gang.
It’s a bit of a shock to the system after a week of wall-to-wall sunshine. If you suffer from Seasonal Affective Disorder – SAD, these shifts in the weather can have quite an affect on you. I know all-too-well how it feels: you think, ‘Yay! Winter’s done, sunny days are here, and I can say goodbye to SAD or Winter Blues symptoms for six months.’ Then some dull days go and spoil the fun.
This is why I recommend keeping your SAD light handy. It would be great to put it in the back of the cupboard until October, but unfortunately you might need to use it again. The longer daylight hours will hopefully be easing your symptoms now, and even on a dull day, a walk during the day will be beneficial. But please don’t struggle, thinking you ‘shouldn’t’ need your SAD light – if you feel the familiar symptoms reappearing, don’t ignore them.
Hopefully the sun will put his hat back on and come out to play again very soon. In the meantime, take care of yourself and please afford yourself the same understanding you’d show a friend.
- Neens –
Helloooo!
Happy first day of the British Summer Time! And what a way we’ve marked it, with such glorious weather here in the North East… I hope you’re feeling the benefits of the longer daylight hours and the sunshine?
Tonight I watched the sun go down at about 7.15pm and it felt like such a milestone in managing my Seasonal Affective Disorder – SAD. Finally, I reckon I can stop using my light each day (although it will be on when it’s particularly dull).
I wanted to do a lighter post today (‘scuse the pun!), since my last one was rather serious. So, I thought I’d share my top five spring/summer essentials with you…
1) A camera
I rewarded myself for my efforts at the gym today by sitting outside with a cuppa, a biscuit and a book, in the company of these little guys… honestly, they were everywhere! I finished a beginners’ digital photography course this week, so I’m looking forward to practising my new-found skills this summer. I only had my compact camera today; the SLR I borrowed from work for the class would have been great to use for this macro shot, but my trusty compact didn’t do too bad!
2) Innovative clothing solutions
Ladies, I bought some of these recently and they are just brilliant! Thanks to my lovely colleague Sarah, for spotting these in the Avon catalogue, and remembering that I’d been after a solution like this! They’re perfect for wearing with blouses, wrap dresses/tops and v-neck tops. It means that you don’t have to overheat in two layers, just to avoid giving people an eye full!
3) Handbag organiser
I’m sure these have probably always been around in some form, but I’ve been late to cotton on! I bought one recently and can now find my office key/pass, my name badge, hair brush, lip balm, painkillers and all those other bits and bobs that normally hide at the bottom of my bag. It also appeals to my ‘lazy mare’ instinct, making it easy for me to change handbags quickly, without having to pull everything out and swap over. I’ve also found a large beach bag version, which I might consider investing in, too… just need to get my holiday sorted now!
4) Sanctuary salt scrub
I just love this stuff. It’s wildly indulgent (for me, anyway!), so I usually buy it with gift vouchers I’m given, or Boots points. It’s one of those luxuries that makes me feel really pampered and leaves my skin so soft. It’s great for this time of year when you want your skin to glow, and when you’re using lots of sun cream that can clog your pores.
5) Long-lasting sun cream
Speaking of sun cream, I use a long-lasting sun protection cream or spray most days in summer. I burn really easily, but I love sitting out at lunchtime reading a good book. There’s many times in the past when I’ve been caught out and have burned, so now I try to be more careful and apply in the morning, so I can be protected on the way to work and at lunchtime, without having to worry about re-applying.
So, there you have it… my spring/summer essentials. I wish I’d heard about some of these earlier, so I hope you will find them as ‘essential’ if you decide to give them a try! What would be your top five essentials? How are you feeling now the clocks have gone forward?
On another note, I may not post so often during spring and summer, as hopefully everyone will be feeling happy and healthy during these months. I will do a post about Summer SAD, though, and if you ever need to chat, do feel free to get in touch, as I will be monitoring the site and still posting occasionally. Maybe you can post some suggestions for other topics you’d like me to cover?
Take care,
- Neens -
Hi folks Finally, here is instalment number two of my ‘who, why, what, where, when and how’ of Seasonal Affective Disorder – SAD - and Winter Blues. I’ll warn you – it’s a long one!
In this post I’ll be covering a couple of the accepted theories of why people get SAD and Winter Blues / Winter Depression. This is my own understanding, based on what I’ve read over the years and a little background reading I’ve done for this post. It’s taken me quite a while to write, as I keep changing my mind what to put in! I don’t want to overwhelm you with too much info, but wanted to give you enough too. As always, do let me know what you think?
Anyhoo… the first thing to say is that nobody seems to really know what causes SAD and Winter Blues! There’s a lot of theories, but it’s very likely that there’s a complex interplay of factors that will determine whether a particular individual develops SAD or not.
The most commonly held theory is that a lack of exposure to daylight in the late autumn to early spring months affects the brain’s production of the hormone melatonin and the neurotransmitter serotonin.
The body has an internal body clock, known as the circadian rhythm. It regulates sleep/wake cycles, appetite, digestion, mood and many other functions.
Before we learned to artificially light our homes, people went to bed when it became dark and woke when the sun rose. They also spent a lot more time outdoors and had more physical jobs.
The brain responds to decreased light by increasing production of the hormone melatonin, which signals to the body that it’s time to sleep. In the morning, when light reaches the eyes, melatonin levels begin to decrease and the hormone cortisol is released. This gives us the get-up-and-go that 
we need to start the day. In the depths of winter, when many of us need to get up while it’s still dark, the body hasn’t received the correct signals to wake up. This is why it can be a real wrench to get up and why you may feel shocked out of sleep by a traditional alarm clock – your body simply isn’t ready to be awake!
But the problem isn’t only to do with waking… with very dull days, your levels of melatonin can stay high throughout the day, leading to those feelings of lethargy and sleepiness that you might recognise all-too-well. Before I was diagnosed with SAD, I would return from college and want to go straight to bed – I couldn’t keep my eyes open!
The neurotransmitter, serotonin, is also thought to have a key role to play in SAD, as it appears to in other types of depression. Researchers have found that levels of serotonin can vary from day-to-day and across the year, with levels markedly lower in winter. People with lower levels of serotonin appear to be more likely to experience symptoms of depression, SAD, Winter Blues / Winter Depression and even PMS in women.
Reading about how to increase serotonin in the human brain without drugs (Dr. Simon N. Young, 2007), this theory makes sense to me. If you’re anything like me, in winter you’ll be less likely to go outside at lunchtime, or whenever (funnily enough, I don’t enjoy sitting in the freezing wind and rain as much as I enjoy reading a book in the sunshine in the summer! ). Often eating at my desk means I move my bones less, get less natural light and I’m probably eating stodge, too. I mean - who really fancies a salad in the middle of winter? Certainly not me!
Haha – yes, yes, I’m aware that I don’t always follow my own advice!
So, if light, exercise and a healthy diet are major natural ways of increasing serotonin production, then it would seem to follow that not doing/having these things may cause you to feel rubbish. At least, that’s how I’m understanding it!
As always, if you haven’t already, I’d recommend you have a look at the following excellent articles about SAD, which explain a bit more of the why in more medical terms than I have done:
NHS
Mind
If you’re interested in doing a bit more digging around into theory, here’s a few other theories that caught my eye:
People who suffer from SAD may have retinal sensitivity anomalies -
Evidence of a Biological Effect of Light Therapy on the Retina of Patients with Seasonal Affective Disorder - Marie-Pier Lavoie,Raymond W. Lam,Guylain Bouchard,Alexandre Sasseville,Marie-Claude Charron,Anne-Marie Gagné,Philippe Tremblay,Marie-Josée Filteau,Marc Hébert (2009), Biological Psychiatry, Elsevier
People who suffer from SAD have lower levels of cortisol production in winter -
Seasonal differences in the diurnal pattern of cortisol secretion in healthy participants and those with self-assessed seasonal affective disorder - Thorn, Lisa and Evans, Philip D. and Cannon, Anne and Hucklebridge, Frank and Clow, Angela (2011), Psychoneuroendocrinology
I’ve said to my mum and friends several times in the past that I bet there’s a correlation between babies born in spring and summer and high incidence of SAD… I should have put money on that, as it appears to be true! I can’t find the published article, but this is what was reported in the Daily Mail.
There’s a lot of debate still ongoing, though, as many of the theories don’t give absolute or satisfactory answers. So for example, suppressing melatonin doesn’t ‘cure’ SAD; anti-depressants don’t work for everybody; not everyone born in spring/summer suffers with SAD. It really does seem that individual differences can play a big part. So you may be more at risk of developing SAD if you or your family have a history of depression, if you’ve been under chronic stress, or sudden stress, such as bereavement. If you suffer from depression that isn’t seasonal, it can feel worse in the winter.
Having said that, there does seem to be strong evidence to support the theories surrounding melatonin and serotonin having a key role to play. Correspondingly, there’s also strong evidence to support light therapy. If you want to do some more reading still, have a look at Lumie’s page of research abstracts.
I hope that this will have been a helpful post for you. Do you think there’s anything I need to add? What other theories have you read?
Speak soon
- Neens -
Image credit
Alarm clock: http://www.sxc.hu/browse.phtml?f=download&id=1146532
