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Do you feel gloomier when there’s a prolonged rainy period in Singapore? It could be the rainy weather and the grey skies – and more importantly, the lack of sunshine!
Although not very common in Singapore, there are mental health conditions associated with the change in weather. One of them is called ‘Seasonal Affective Disorder’, which has a rather appropriate acronym SAD. This mental health condition occurs most frequently in the wintery months in other countries, particularly when there is an extreme decrease in exposure to sunshine and Vitamin D. Learn more about what Seasonal Affective Disorder is, why it may happen, and treatment options for it.
What is Seasonal Affective Disorder?
When the weather turns cold and the sky turns grey, your mood may take a downturn as well. However, these mood changes may be more serious than you think – if they last for a longer, protracted period.
Seasonal Affective Disorder is a type of depression that is brought about by changes in the seasons, particularly in winter. It can last a couple of months until the season changes again, when spring or summer comes; or may even last for years, if left untreated.
When it comes to this condition, women tend to be more affected than men; and the risk of having Seasonal Affective Disorder increases with your age.
Symptoms of Seasonal Affective Disorder
What distinguishes this from ‘winter blues’ (where we may just feel a little down due to the weather) are the symptoms and the prolonged period of time that they last for. The symptoms for Seasonal Affective Disorder mirror that of depression, including:
- Prolonged and persistent feelings of sadness
- Having low motivation and low energy to do anything
- Feelings of guilt or helplessness across the day
- Losing interest in things that previously interested you
- Not wanting to meet friends or attend social gatherings
- Having difficulties in concentrating
- Thoughts of death
Specific to the winter months, individuals who are affected by this condition may also experience:
- Difficulty in waking up or oversleeping
- Experiencing drastic changes in their appetite, typically eating more than they would
- Experiencing weight gain
Although winter-onset Seasonal Affective Disorder is more common, there are also individuals who may experience this in the summery months. Symptoms are similar, and may also include:
- Having trouble sleeping or insomnia
- Poor appetite
- Increased irritability or agitation
- Experiencing weight loss
Causes of Seasonal Affective Disorder
Research on Seasonal Affective Disorder and its causes is still on-going; and there are more comprehensive studies on winter-type conditions, as they may be easier to observe. However, there are a couple of widely accepted theories on why individuals may suffer from this condition.
It’s believed that Seasonal Affective Disorder is linked to the changes in sunlight that you’re exposed to. This is because sunlight does have several important functions in maintaining our health.
A lack of sunlight can affect:
- Your sleeping cycle: Do you notice how you’re able to wake up at roughly the same time every day? That’s the workings of your natural body clock; and sunlight plays a crucial role in helping to regulate your body clock. Having exposure to sunlight also helps with melatonin production, which is a sleep hormone that helps you to fall asleep.
- With decreased sunlight, your body may produce more melatonin than typical. This may result in you being more lethargic and exhausted, and lead to you feeling like you’re unable to wake up well.
- Your mood: Sunlight helps to maintain healthy levels of serotonin in your brain. Serotonin is a hormone that regulates your mood; and lower levels of serotonin can be linked with feeling low.
Additionally, you may be more likely to develop Seasonal Affective Disorder if you have relatives who also experience it, or who may have had depression before.
How to Manage Seasonal Affective Disorder
Light Therapy
Treatment for Seasonal Affective Disorder emphasises getting more (sun)light. This may be as simple as spending more time outdoors in the sun, to increase your exposure to natural sunlight. Time in nature is also linked with improved moods, so this may be doubly effective in helping how you’re feeling.
Apart from natural sunlight, there are specialised light sources which can have the same positive effect on you; and usually, you’d sit in front of these light sources for about 30 – 45 minutes every day. You should check with a health professional on appropriate options for yourself, especially if you have sensitive eyes or skin.
Self-Care
Be kind to yourself during this period, and prioritise your self-care and looking after yourself. This includes trying to eat healthy, balanced meals; as well as getting enough movement and exercise during the day. Take things slowly, and don’t put too much pressure on yourself during this period.
If you’re already feeling low, it can be hard to get started on a routine or find energy to look after yourself. Reach out to your loved ones and friends for support, and let them know that you may need a little assistance during this season. Remember, you’re not alone.
Counselling
Going for therapy can help, as the therapist can equip you with techniques to reframe your thinking and manage your emotions. It’s a good idea to reach out for professional help, if your low moods have been persisting for more than a month. Getting help sooner can also help with alleviating your symptoms, before they worsen or take a larger toll on your overall health and well-being.
No matter what you’re struggling with, get support on your mental health at A Space Between. You can reach out to our trained counsellors and expert therapists who specialise in a variety of topics and services to make an appointment.
References
- https://www.mayoclinic.org/diseases-conditions/seasonal-affective-disorder/symptoms-causes/syc-20364651
- https://www.nimh.nih.gov/health/publications/seasonal-affective-disorder
- https://www.hopkinsmedicine.org/health/conditions-and-diseases/seasonal-affective-disorder
- https://www.nhs.uk/mental-health/conditions/seasonal-affective-disorder-sad/overview/
- https://my.clevelandclinic.org/health/diseases/9293-seasonal-depression
- https://www.nhs.uk/mental-health/conditions/seasonal-affective-disorder-sad/symptoms/
- https://www.mentalhealth.org.uk/explore-mental-health/a-z-topics/seasonal-affective-disorder-sad
