Psychotherapist Susi Lodola explains the difference between winter blues and seasonal affective disorder, and the treatments available, from anti-depressants to light therapy
It’s considered the most wonderful time of the year, but that doesn’t mean the winter season is without challenges. If you want to look after your mental wellbeing this holiday season, CBT psychotherapist Susi Lodola has some sage advice.
“A lot of people say they have SAD when they actually have winter blues, there is a big distinction between them,” Susi explains. Winter blues are a response to the changing of the seasons: the days are darker, the nights are longer and the weather is colder. Read more: Professor Grainne O’Kane shares common symptoms of pancreatic cancer we should look out for “People may have a little less energy, they may feel on occasion their mood is very low but it doesn’t last a whole day and it isn’t every day.” SAD is like having depression, and it is diagnosed when people experience it for two winters in a row. “Symptoms include a lack of interest in anything, your sleep patterns change, your appetite changes,” Susi says. People with SAD also experience profound feelings of sadness all of the time. “People may have no interest in their usual hobbies or be reluctant to go out. You lose contact with people, you’re hiding away. Completing simple tasks becomes a struggle. You feel tired and may even feel physical pain as well.” Those with SAD may feel guilty as they feel like they should be out enjoying themselves and meeting people, especially around Christmas time. Causes SAD is linked to the dysregulation of serotonin, which is a mood-balancing neurotransmitter. Studies have shown that people with SAD have increased serotonin transporter levels during winter, leading to reduced serotonin activity. Susi says, “SAD also disrupts the circadian rhythm, which is the body’s internal 24-hour clock. People with SAD often have differently timed circadian signals for seasonal daylight changes, and maybe a vitamin D deficiency.” She adds diagnosing SAD can be challenging, as it is often confused with winter blues. She encourages people to go to a professional who can help – a psychologist, psychotherapist or GP. “They can assess you and make sure you receive the right treatment.” Treatment Exposure to daylight is crucial. Many people with SAD or winter blues want to stay in bed and keep the curtains closed, but really, they should be doing the opposite, Susi explains. “That’s the worst thing you can do. When you wake up, open the curtains to get daylight as quickly as you can. As soon as the sun comes up, go out into the fresh air, you can have a cup of tea out in the back garden. Just a few minutes sets the circadian rhythm correctly. "If you stay in bed in the dark until noon or 1pm, the circadian rhythm will become even more messed up. This can lead to further sleeping problems. Keeping a regular sleep pattern, by going to bed at the same time every night, can also help. Try to avoid staying up all night at the weekend,” she adds. Exercise is also key because it lifts the mood and eating a balanced diet is also important. “Going for a walk or doing yoga is good to slow down and tune into our bodies.” Staying connected to people also helps, even if you feel like you want to stay indoors and not speak to anyone. “Reaching out and talking to people helps lift your mood.” For SAD specifically, light therapy can be very effective in managing symptoms. Anti-depressants may also be prescribed for a period, according to Susi. “Vitamin D supplements can also be beneficial, as can cognitive behavioural therapy in conjunction with anti-depressants.”
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