Meán Fómhair, the Irish for September, translates as the middle of autumn and is a time when Seasonal Affective Disorder (SAD) begins to affect many people. SAD is a kind of depression that occurs primarily during the autumn and winter months, when sunshine hours are reduced. While the specific origin of SAD is unknown, it is thought to be associated with low amounts of sunlight, which can disturb the body’s internal clock, decrease serotonin levels (a neurotransmitter that influences mood), and modify melatonin production (a hormone that governs sleep). People with SAD commonly suffer symptoms such as extreme sadness, exhaustion, changes in appetite, difficulties concentrating, and a desire to withdraw socially.
SAD typically begins in late September or early winter as the days shorten and it can last until the longer days of spring or early summer. Many people notice symptoms in October or November, which may last until March or April. As daylight increases, persons suffering from SAD often notice a natural improvement in mood and energy. However, the timing and duration of symptoms might vary, with some people experiencing them earlier in the autumn or later in the spring.
Some people may experience a lesser version of SAD, known as ‘subsyndromal SAD’ or ‘winter blues’, in which symptoms are less severe but follow a similar seasonal pattern. While less prevalent, there is a form called ‘summer-pattern SAD’ or ‘reverse SAD’, in which symptoms appear during the summer months.
Several natural therapies can help ease the symptoms of SAD. These treatments rely on lifestyle modifications, food, and other non-pharmacological ways to improve mental health during the dark months. While natural remedies can be beneficial, it is important to remember that professional help may be needed if symptoms are severe.
Increasing exposure to sunlight is one of the most effective natural therapies for SAD. Spending time outside during the daytime hours, particularly between noon and 2pm can be extremely beneficial. Even when the day is gloomy the light outside is substantially brighter than indoors and this can help regulate your internal clock and improve your mood. Maximising natural light indoors by using full spectrum lighting is also beneficial, as is keeping the blinds and curtains open as long as possible during the day. Sitting near windows during the day can also aid with light exposure, which is especially important for people who spend the most of their time indoors.
Nutrition is also important for treating SAD symptoms. Omega-3 fatty acids, found in salmon, mackerel, flaxseeds, and walnuts, promote brain function and may help relieve symptoms of sadness.
Incorporating complex carbohydrates, such as whole grains, fruits, and vegetables, can help to regulate blood sugar and boost mood.
Vitamin D is particularly important, as low levels of sunlight can reduce the body’s natural production of this vitamin. Increasing vitamin D intake through foods such as fatty fish, fortified goods, or supplements can help with symptoms. Some people get relief from herbal medicines such as St. John’s Wort, which has long been used to treat mild to moderate depression. This herb however can only be prescribed by a medical herbalist or medical doctor due to its effect on cytochrome P450. Because of this, it may interact with other medications. However, there are other herbs such as adaptogens, or even chamomile tea, that I have found to be just as beneficial as Hypericum, so herbal medicine is an option for treatment of SAD symptoms.
Regular physical activity is another good natural treatment for SAD. Exercise, especially aerobic activities like walking, jogging, or swimming, improves mood by raising endorphin and serotonin levels. Aim for at least 30 minutes of activity on most days of the week. If possible, combine exercise with outdoor exposure, as this can increase the advantages. Even simple exercises, such as a quick stroll during the day, especially between noon and 2pm, can greatly enhance attitude and energy levels.
Mind-body techniques such as meditation, mindfulness, and yoga can be quite beneficial in controlling SAD symptoms. Meditation and mindfulness can help reduce stress, increase mood, and provide coping methods for dealing with negative thoughts related to SAD. If one is new to mindfulness, or unsure how to start, we are very lucky in West Cork to have the expertise of Susan O’Regan, (mindhaven.ie) and her mindfulness programmes to guide us on our mindfulness journey. Yoga, Tai chi, Qi gong are also exercises that incorporate physical movement, breathing exercises, and meditation, all of which can aid with anxiety and overall wellbeing.
Aromatherapy massage or the use of essential oils in diffusers or added to a bath can also be a successful treatment for controlling SAD. Certain essential oils, like lavender, citrus, and peppermint, are known to improve mood and reduce stress.
Having a proper sleep routine is critical for treating SAD. A consistent sleep pattern helps to regulate your body’s internal clock, which is frequently interrupted in persons with SAD. It is important to go to bed and wake up at the same hour every day, including weekends. Limiting screen time before bedtime should be limited, as this can also enhance sleep quality, since the blue light emitted by gadgets interferes with melatonin production, making it difficult to fall asleep. I also recommend dim lighting for at least 30 minutes before bedtime to increase sleepiness.
Those who have SAD need strong social support. Staying in touch with friends and family, participating in social activities, and joining support groups can all help reduce the isolation that often comes with SAD. Participating in community activities, volunteer work, or group gatherings also helps the SAD sufferer feel more purposeful and less lonely.
While these natural approaches can be quite beneficial, they may not be sufficient for everyone, particularly those with moderate to severe SAD. If these measures are insufficient in reducing symptoms or that symptoms increase, professional assistance is needed. A mix of natural therapies and conventional treatments, such as light therapy, medicine, or psychotherapy, may be required to effectively manage SAD.
