Coping with SAD: when the winter blues become something more

Autumn can be so beautiful. The leaves turn to a gorgeous array of burnt oranges and reds. Uni restarts, and it feels like the perfect time for new beginnings. In theory, it’s a lovely, cosy time of year. 

But in reality, your alarm goes off in the morning and you’re met with ice cold air and miserable skies. You leave your house and it’s dark. You come home and it’s dark. It seems there is not a hint of sunlight anywhere around and everything feels miserable. 

For some people, the minor “winter blues” are just a dip in the road off the back of a high-flying summer. For others, these “blues” spiral into deep blackness. 

Seasonal Affective Disorder (SAD) is something that about 1 in 3 people in the UK have.

It is categorised as a subtype of major depression with seasonal changes. It usually starts in autumn and lasts throughout the winter. However, unlike depression, there are more options for treatment that don’t include medications. 

One of the easiest (and cheapest!) is to take a vitamin D supplement. 

Our main source of vitamin D is sunlight. There have been studies that suggest the onset of SAD is linked to the decrease in vitamin D we get during winter. 

Theoretically, introducing vitamin D, either through a supplement or a diet change, should reduce these effects and elevate your mood. Though vitamin D doesn’t work for everybody, some people do notice a real difference after they take it consistently. 

Another great thing about vitamin D is the price point. Supplements are available in most drug stores, including places like Superdrug, for only a few pounds. 

Alternatively, a few small diet changes can help, and it doesn’t have to break the bank. Breakfast cereals, egg yolks, fish, and red meats are just a few of the everyday foods that are vitamin D rich. Actively making these food staples in your meal plans will help you to get the vitamin D you are missing. 

There has been some evidence to suggest that light therapy is also an effective treatment for SAD. 

They produce a very bright light which simulates the sunlight that's missing during the darker winter months. It's thought that light may improve SAD as it encourages your brain to reduce the production of melatonin (a hormone that makes you sleepy) and increase the production of serotonin (a hormone that affects your mood).

There's mixed evidence regarding whether light therapy does work, but some studies have concluded it's effective, particularly if used first thing in the morning. However, it is a short-term relief treatment, not a cure. If you stop using light therapy, you will probably start to feel the effects of SAD again.

Treating SAD is a trial and error process, but if you, or someone you know, are really struggling with seasonal depression, it is important to seek professional help. 

Edited by Marianne Hamilton.