IT is getting colder, the nights are drawing in – and for rising numbers of us, the winter blues have well and truly kicked in.
Official statistics show that two million people are now affected by seasonal affective disorder and the NHS says one in 15 people suffer with it between October and April.
For many of us, the winter blues are starting to kick in – but be warned, it could be seasonal affective disorder (SAD)Getty
Counsellor Lynn Crilly explains how to deal with SAD and get through this season with a smileSupplied
Counsellor and author Lynn Crilly, who specialises in treating the condition, told the Sun on Sunday: “More and more people are suffering and now is the time to be on red alert.
“The first two weeks of October is when it kicks in for most people, so it’s vital to take steps right away.
“We really need to start taking this condition a lot more seriously because, if untreated, it can end up ruining lives — and affecting sufferers long after the sun starts shining again.
“But there are things you can do to get through this winter.”
Here Lynn explains how to deal with SAD and get through this season with a smile.
WHAT IS SEASONAL AFFECTIVE DISORDER?
SAD is a type of depression that comes and goes in a seasonal pattern as the dark nights draw in and the body has less exposure to sunlight.
Men are twice as likely to develop symptoms and a recent report showed that those living in Scotland, North Wales and London are the most susceptible this winter because of the lower amount of direct sunlight they get.
Lynn says: “I am treating more and more people for SAD.
“Symptoms can present in people of all ages including children.”
WHAT CAUSES IT?
LYNN continues: “It is not clear exactly what causes SAD although it is thought to be an interplay between the effect of light on the body’s natural circadian rhythms or internal body clock that can be challenged by the huge swing in seasons that we experience.
“Those with SAD have been found to have lower levels of the mood regulating chemical serotonin and higher levels of melatonin, which helps us sleep.”
HOW DO YOU KNOW IF YOU HAVE IT?
“SAD presents in different ways. Those affected will find they lose interest in activities they once enjoyed and be less active than normal,” says Lynn.
“There can be a loss of libido. Sufferers will feel lethargic and lacking in energy and get more sleepy during the day.
“They may sleep in for longer than normal in the morning and find it harder to get up.
“Someone with SAD will also find it difficult to concentrate and have an increased appetite.
“Many have a particular craving for foods containing lots of carbohydrates.”
Lynn adds: “Symptoms vary quite dramatically in severity.
“We are all affected by the seasons in some way or other and feel more cheerful when the sun is shining, but those with SAD end up feeling these seasonal changes much more acutely.
“The shorter, darker days do not simply alter their mood, they transform it.
“Some patients say it is like living with a cloud above their head for a large chunk of the year.
“It’s vital to recognise the signs and then take action to make changes in your life to deal with the condition more effectively.”
WHAT IS THE WORST TIME OF YEAR?
“TYPICALLY, symptoms develop in October and worsen around the end of daylight saving time at the end of October,” says Lynn.
“Sufferers often report experiencing a more drastic decline in November.”
Many find the symptoms relent in Christmas, when they have more time off and are surrounded by friends and family.
But they kick back in with a vengeance in January and February, which experts say are the months those with depression struggle with most.
Lynn adds: “In the most extreme instances, it can last for almost half of the year.
“This makes it very hard for the sufferer to function during winter and autumn, until they find an effective treatment.”
IS THERE MEDICATION FOR SAD?
THE National Institute for Health and Care Excellence (NICE) says SAD should be treated in the same way as other types of depression with cognitive behavioural therapy (CBT).
Sufferers also use phototherapy boxes for 20 to 30 minutes a day.
The boxes give off light to mimic sunshine.
The bulbs are significantly brighter than that of regular light bulbs and the therapy results in a chemical change in the brain that boosts mood and alleviates symptoms of SAD.
Lynn says: “Seeking help through the GP is essential too. They may be able to recommend a support group or other specialist help, as well as being able to prescribe medication or therapy when and if this becomes necessary.”
CAN A CHANGE IN LIFESTYLE HELP?
LYNN has found that sufferers benefit from reducing their alcohol intake as it can increase depression, and investing in a dawn simulation light.
Lynn says: “And six foods: dark chocolate, fatty fish, bananas, dark meats, avocados and nuts can help combat the symptoms.
“I would also recommend a vitamin D supplement, getting outside during the brightest part of the day for 20 to 30 minutes for a walk, and maintaining a regular schedule to improve sleep.
“None of these will actually cure SAD but they may have some positive effect.”
GettyDark chocolate can help combat the symptoms[/caption]
GettyBananas also help fight the symptoms[/caption]
GettyAvocados may have some positive effect[/caption]