Your guide to Seasonal Affective Disorder (SAD) this winter
Have you ever had the winter blues? You know, generally feeling sad and more down in the dumps when the temperature cools down and darkness ensues. It turns out this feeling can be explained not just by the colloquial phrase, but also by a scientific term known as Seasonal Affective Disorder – very aptly shortened as SAD. In this Pacific Prime UK article, we’ll quickly go over what causes SAD, how it makes you feel, and, most importantly, look at some of the ways you can manage symptoms.
What causes SAD?
According to the National Health Service (NHS), the exact cause of SAD isn’t completely understood – but it’s often linked to reduced sunlight exposure during the shorter autumn and winter months. The lack of sunlight can prevent the hypothalamus (a part of the brain) from working effectively, which has the potential to cause:
- Increased production of melatonin, a hormone that makes us feel sleepy.
- Decreased production of serotonin, a hormone that affects your mood, appetite and sleep, and is also linked to feelings of depression.
- Disruption to the body’s circadian rhythm or internal clock, which relies on sunlight to time vital functions like when you wake up.
If you’ve suffered from symptoms of SAD and have noticed that your family members have too, then you won’t be surprised to learn that some cases appear to run in families, as there may be genetic reasons for it. Additionally, some people with SAD may also have symptoms during the summer months, and, conversely, feel much better in the winter.
How does SAD make you feel?
SAD is similar to regular depression in how it makes you feel, but the difference is that it tends to happen repetitively at a certain time of year. Many factors can affect the nature and severity of SAD, and it’s not uncommon to see this vary from individual to individual. Some people may be able to ignore symptoms and carry on with their daily lives, while others may struggle to get out of bed.
Put simply, SAD can make you feel low, more irritable, and have difficulty concentrating. You might have feelings of despair, guilt, and worthiness, as well as lethargy. This may cause you to feel sleepy during the day and sleep for longer than normal, thus making it difficult to get out of bed in the morning. You could also lose pleasure in performing daily activities and have decreased sex drive. Food (especially those rich in carbohydrates) may likewise be tempting and cause weight gain.
4 ways you can manage symptoms of SAD
Whether you normally suffer from symptoms of SAD or foresee yourself suffering from them, for instance, if you’re moving to a new region that receives lesser light and a harsher winter than what you’re used to, then it’s wise to mentally prepare yourself and find ways to manage symptoms. It’s important to remind yourself that thousands of people suffer from SAD and that you’re definitely not alone.
1. Set out a game plan for when the weather is rough
With reliable weather forecasting platforms out there, no one has to be surprised by a sudden bout of a cold spell. Knowing how the temperature will change on a day-to-day basis, and whether winter is coming earlier than usual, can be very helpful in predicting how you’ll feel and allow you to set out a game plan. Say you know that you’re going to feel down, why not invite some friends over for some hot chocolate and board games?
2. Expose yourself to light that mimics the sunlight
Did you know that you can buy special lamps for home use? You can even look into lamps that gradually turn on in the morning and are meant to be a replacement for sunshine seeping through the curtains.These lamps work by mimicking the spectrum found in sunlight, and can elevate your mood during the dark and cold winter months. In fact, light therapy is nothing new and has been known to effectively treat people with SAD.
3. Get your heart rate up and your blood pumping
If you feel lethargic and sleepy as a result of SAD, then you should make it a point to exercise. Whatever physical activity takes your fancy, it’s important to keep active. This gets your heart rate up and your blood pumping, as well as gets adrenaline and serotonin flowing in your body. Why not go for a walk during the day when the sun is out or working out with a friend to combat loneliness? Talk about killing two birds with one stone!
4. Speak to a licensed mental health professional
Sometimes, you can’t manage symptoms of SAD on your own and may need to speak to a therapist. Despite the stigma surrounding mental health, it’s important to know that there’s nothing wrong with this. By talking through your symptoms and inner thoughts, your therapist can help you find patterns in your behavior and help you manage it..Therapists are also more experienced and may be able to refer you to a GP if symptoms persist.
Looking for health insurance? Contact Pacific Prime UK today!
While the NHS provides free healthcare for all UK citizens and legal residents, wait times can be notoriously high – especially in the winter months. It can take a long time to even get an appointment with your GP, which is why many expats prefer to look into a private health insurance plan. Contrary to popular belief, private health insurance doesn’t have to break the bank, or be unnecessarily complicated.
If you want to learn more about private health insurance or are ready to secure a plan today, you’re welcome to get in touch with Pacific Prime UK. As an expat-focused, global health insurance brokerage, we have over two decades of experience helping individuals like yourself secure the right plan for their needs and budget. Our service also doesn’t end there as we make sure to provide support and assistance throughout your insurance journey.
Contact us for a free quote and impartial advice today!
With over 5 years of experience in the field, Suphanida spends the majority of her day synthesizing complex pieces of insurance-related information and translating this into easy-to-understand, engaging, and effective content across a variety of media such as articles, infographics, whitepapers, videos, and more.
Suphanida is also responsible for planning and publishing three whitepapers released annually by Pacific Prime: The State of Health Insurance Report, The Cost of Health Insurance Report, and The Global Employee Benefits Trends Report. Additionally, she handles the LinkedIn profiles of Pacific Prime’s Founder and CEO, as well as Global HR Lead.
Suphanida’s strengths lie in her strong research and analytical skills, which she has gained from her BA in Politics from the University of Warwick and Erasmus Mundus Joint MA in Journalism from Aarhus University and City, University of London.
Being of Thai-Indian origin and having lived, studied, and worked in Thailand, the UK, and Denmark, Suphanida also has a unique, multicultural perspective that helps her understand the struggles of expats and globetrotters.
Outside of work, she enjoys traveling to new places and immersing herself in different cultures.
- 6 Creative Employee Benefits to Attract Talent - September 1, 2023
- All You Need To Know About Maternity Insurance in the UK - August 7, 2023
- Your Guide to Redundancy in the UK - June 28, 2023
Comments
Comments for this post are closed.
We'll notify you
when our team replies!