What Is Seasonal Affective Disorder (SAD)?
Seasonal Affective Disorder (SAD) is a type of depression that typically occurs during the darker, colder months of the year, however it can be happen in both winter and summer. It can be triggered by reduced exposure to sunlight, changes in weather or temperature. which can disrupt our body’s natural rhythms and brain chemistry. SAD isn’t just about feeling “winter blues”; it’s a recognized mental health condition that can significantly impact a person’s life.
What Are the Symptoms of SAD?
Signs and Symptoms of SAD
- Persistent low mood (e.g. sadness and anxiety) or irritability/agitation.
- Loss of interest in activities once enjoyed and withdrawing from social activities.
- Difficulty concentrating or making decisions.
- Sleep problems (usually oversleeping).
- Extreme fatigue and lack of energy.
- Changes in appetite, often craving high-carb foods which can sometimes resulted in weight gain.
- Feelings of worthlessness or hopelessness.
- Limbs (arms and legs) that feel heavy.
Signs of Summer SAD
- Agitation and restlessness
- Anxiety
- Decreased appetite and weight loss.
- Episodes of violent behaviour
- Trouble sleeping (insomnia)
Who Does SAD Affect?
Seasonal Affective Disorder can affect anybody. Unfortunately, members of the global majority and international students are vulnerable, as Individuals with darker skin tones naturally produce more melanin, which can impact vitamin D synthesis. Low levels of vitamin D, when combined with reduced sunlight can cause to depressive symptoms (for a list defiencies , please click here - [ https://brunelstudents.com/representation/campaigns2/mentalhealthawarenessweek/holisticsupport/ ]. Additionally, international students from warmer and sunnier climates, may experience a sudden shift in mood due to the colder, darker environment which can feel jarring.
What Causes SAD?
The exact cause of SAD is unknown; however, it is often linked to reduced exposure to sunlight during the shorter autumn and winter months, which can disrupt our body’s natural rhythms and brain chemistry. Examples of changes in body chemistry include:
- Production of melatonin – melatonin is a hormone that makes you feel sleepy; in people with SAD, the body may produce it in higher-than-normal levels.
- Production of serotonin – serotonin is a hormone that affects your mood, appetite, and sleep; a lack of sunlight may lead to lower serotonin levels, which is linked to feelings of depression.
- Body's internal clock – your body uses sunlight to time various essential functions, such as when you wake up, so lower light levels during the winter may disrupt your body clock and lead to symptoms of SAD.
SAD Over the Festive Break
The festive season can intensify feelings of isolation and challenges surrounding SAD, particularly for student’s who traditions differ from Western celebrations.
- Loneliness and Homesickness: Students who can’t travel home due to financial constraints, visa issues, or personal circumstances (e.g. estrangement) may feel disconnected from family and familiar traditions.
- Lack of Routine: With university lectures, seminars and labs paused, the lack of structure can exacerbate feelings of low energy and disconnection. The lack of human interaction from lectures, seminars and labs can exacerbate feelings of loneliness.
- Social Media Pressures: FOMO and seeing others celebrate on social platforms can create a sense of inadequacy or exclusion.
What Can Help SAD?
- Maximize Natural Light - Spend time outdoors, even on cloudy days. Sitting by windows can also help.
- Light Therapy - Use a light therapy box to simulate sunlight exposure.
- Stay Active - Exercise boosts serotonin levels and can improve mood and energy.
- Stay Connected - Check in with family, friends, or cultural societies on campus. Sharing experiences can reduce feelings of isolation.
- Nutrition - Incorporate foods rich in vitamin D and omega-3s or consider supplements if needed. For a full list of vitamin and supplements that can affect your mental health please click here [ https://brunelstudents.com/representation/campaigns2/mentalhealthawarenessweek/holisticsupport/]
- Seek Professional Help - If symptoms persist, contact Student Support or your local GP. For more information, check out our support page [ link to the support page]
References
https://my.clevelandclinic.org/health/diseases/9293-seasonal-depression
https://www.mayoclinic.org/diseases-conditions/seasonal-affective-disorder/symptoms-causes/syc-20364651
https://www.mind.org.uk/information-support/types-of-mental-health-problems/seasonal-affective-disorder-sad/about-sad/
https://www.nhs.uk/mental-health/conditions/seasonal-affective-disorder-sad/overview/
https://www.nimh.nih.gov/health/publications/seasonal-affective-disorder