Around 1 in every 100 people in the United Kingdom are affected by the disorder which occurs as the days get shorter and the winter nights get longer. However it is likely that anyone can suffer from several or any of the symptoms associated with the dark, cold evenings.
Seasonal Symptoms
These symptoms are likely to get worse as the winter months kick in, especially around September to November and they can in extreme cases lead to depression. The most common of these are:
- General feeling of having low spirits and feeling down.
- Constantly feeling tired, and lacking in energy.
- Disturbed Sleep.
- Loss of appetite.
- Decreased libido.
- Finding it hard to concentrate, finding it hard to perform simple tasks.
- Craving starchy, stodgy carbohydrates and sweet foods that can lead to an increase in weight.
How to Overcome SAD
Thankfully with most disorders there are several ways the sufferer can combat and relieve the more extreme symptoms.
Eating regular meals for example keeps the body full for longer, and studies shows that foods such as brown rice, turkey and celery can have sleep inducing properties. Reduce ready meals and salt laden ready made sandwiches and soups, and try and eat as many fruit and vegetables as possible.
It is tempting to reach for the coffee pot or kettle when one encounters a dreary, drizzly, gloomy morning, but try and keep caffeine intake to a minimum, as a caffeine overload first thing can lead to sudden crashes in energy later in the day. Try herbal tea or decaffeinated coffee as a substitute, and avoid excess caffeine and alcohol late at night. Similarly, eating late at night is not good for the digestive system and can play havoc with sleep patterns.
Late Night Routine
Avoid the computer or television late at night; try and unwind instead by having a scented bath, listen to relaxing music, or even go for a gentle walk. Also a good book can also help to relax and is less strain on the eyes than staring at a screen! Try a few scented candles, or even a few drops of lavender on the pillow could help to relax and unwind.
Social Life
If the "black dog" does descend, then it is important to maintain contact with loved ones, friends and family at all times. Talk about any various problems in complete confidence, and even arrange some confidence building team sports during the weekend daytime with friends. Exercise is clinically proven to improve mood, fitness and confidence.
Light Therapy
There is nothing worse than waking up in the morning and finding it still to be dark, depleting spirit levels and energy almost at an instant. Short days produce melatonin, the chemical inside the human body released at night to help us sleep.
Light therapy, which can also help reduce dementia, has been know to reduce the effects of SAD, and increase the serotonin or "happy chemical" in the brain. Affordable light products can be found on many useful websites, so lighten up!
Using the above tips should lead to a brighter winter for a SAD sufferer, and allveiate any of the horrible aforementioned symptons associated with the great British weather.
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