January Blues: What is SAD (Seasonal Affective Disorder)?

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At this time of the year, some people struggle with the January blues as the festive period comes to an end and the new year begins.

The financial pressure following the Christmas period, ongoing dark nights and the pressure to stick to New Year resolutions can leave some people feeling down in the dumps.

What is SAD

Meanwhile, it is thought that around two million people in the UK suffer from seasonal affective disorder (SAD), which is a type of depression that you experience during certain times of the year. It is common to be affected by this due to changes in seasons, temperature and reduced daylight hours.

But living with SAD can be difficult as the symptoms can affect your everyday life, mood and even your appetite. Although exact cause of SAD is not fully understood, the main theory relates to the lack of sunlight stopping a part of the brain which controls the feel-good and sleep hormones.

Some symptoms of SAD include a lack of energy, sleeping too much or too little, difficulty concentrating and feeling agitated which can make everyday life hard during the winter months. But there are routines you can put into place to combat some of these symptoms.

SAD symptoms

Symptoms of SAD vary in each person, and can also change from season to season. But we have listed some of the signs and symptoms below:

Lack of energy
Difficulty concentrating
Not wanting to see people
Feeling sad, low, tearful, guilty or hopeless
Feeling anxious, angry and agitated
Being more prone to physical health problems, such as colds, infections or other illnesses
Sleeping too much, or difficulty waking up (common with SAD in winter)
Sleeping too little, or waking up a lot (common with SAD in summer)
Changes in your appetite, for example feeling hungrier or not wanting to eat
Losing interest in sex or physical contact
Suicidal feelings
Other symptoms of depression

5 ways to help SAD

Make the most of natural light

It is thought that one of the causes of SAD in winter is due to the lack of sunlight. By getting out into nature during the day and soaking up the sun as much as possible could help symptoms

Plan ahead

If you struggle with motivation due to SAD, planning ahead can help you stick to your everyday routine. For example making go-to meals to freeze can really help when your energy and mood is low. It will also mean you will stick to a healthier diet rather than grabbing a convenience meal.

Talk to someone

Sometimes it can be hard to reach out and let people know when you are feeling low, but it can help to get support from people you can trust and share how you’re feeling. Or, you could contact a helpline such as the following:

Samaritans – open 24 hours a day, 365 days a year to listen to anything that’s upsetting you. You can call 116 123 (free from any phone), email jo@samaritans.org or visit some branches in person. You can also call the Welsh Language Line on 0300 123 3011 (7pm–11pm every day).
SANEline – support for people experiencing a mental health problem or supporting someone else. You can call them on 0300 304 7000 (4.30pm–10.30pm every day).
Campaign Against Living Miserably (CALM) – support for anyone who wants to talk. You can call them on 0800 58 58 58 (5pm–midnight every day) or use their webchat service.

Keep a diary

Keeping a diary can help you identify what triggers your SAD, and when it is most prevalent in the year. This will help you plan ahead and get help when you need it.

Go to your GP

If you are experiencing SAD, your GP may be able to provide treatment or medication to help alleviate symptoms. Some treatments might include talking therapies such as counselling or therapy, light therapy or medication.