Spotlight on: Seasonal Affective Disorder

For as long as I can remember, I’ve had Seasonal Affective Disorder,’ says Kimberly McKenna, 37, a project management consultant based in London. ‘I completely withdraw from life in winter. I am just counting down until spring.’ With symptoms including fatigue, irritability, persistent low mood, lack of interest/ enjoyment in life, oversleeping and bingeing carbs*, it’s no surprise SAD can have such a negative impact. It can also be tricky to hormone that makes you sleepy – so without it you produce more melatonin, which leads to sluggishness.’ But while there’s no cure, ‘ ‘I completely withdraw from life in winter Kimberly McKenna, 37, London diagnose – SAD has a lot in there are ways to ease the common with depression, symptoms – so you don’t need after all. The clue is when to hibernate until Easter! symptoms kick in. ‘You need to monitor if you get symptoms Let there be light in the darker, colder months, While getting some daylight and then feel better in spring/ is key for SAD, it’s not exactly summer,’ says psychologist easy when you start work in Dr Tara Quinn-Cirillo. the dark and it’s pitch-black

In the UK, it’s estimated by the time you finish. But that 1 in 20 people** have even a 10-minute walk at lunch SAD – though this number or during a coffee break is could be higher, as not everyone beneficial. ‘You’re giving your seeks medical help. And brain a breather, getting some women are disproportionately daylight and a little exercise – affected compared to men*** . it ticks so many boxes,’ says But, typically, experts don’t Dr Ahmed. know why. You can up your daylight

The cause of SAD isn’t fully dosage by stealth too. Dr understood either, but it’s Quinn-Cirillo suggests trying to related to the lack of daylight in work near a window or putting autumn/winter. ‘When sunlight mirrors around your home to hits the skin, it produces reflect and maximise light. serotonin (a hormone that You can even get special SAD regulates mood, appetite and lamps, which Kimberly swears sleep). So, less sun means by. ‘It looks like a modern floor less serotonin,’ explains GP lamp and I sit under it for an Dr Amina Ahmed. ‘The sun hour each morning,’ she says. also inhibits melatonin, the ‘It makes me noticeably

1 in 20 people in the UK has been diagnosed with SAD

happier and more energetic.’ (Make sure to check first that it’s specifically approved for SAD usage – ask the retailer if you’re not sure.)

Wellbeing on a plate

Sure, we all indulge in a little comfort eating in the colder months. But for those with SAD, carb cravings can get out of control, partly because an estimated 90% of serotonin receptors are in the gut† . ‘This is why it plays such a big role in our mental health,’ says nutritionist Leila Dehghan. ‘And why depleted serotonin leads to craving quick boosts from starchy, carb-laden or fatty foods. But you’ll just have a bigger energy slump later on.’

‘ ‘Many people think of nutritious food as boring, but it’s not – and it can energise you for the day Leila Dehghan, nutritionist

Controlling those urges means reframing the way you view food. ‘Many people think of nutritious food as boring, but it’s not. For example, houmous with carrot sticks is delicious, plus it will nourish and energise you for the day,’ says Leila.

Plant foods are another key ingredient. ‘The American Gut Project found that eating 30 different plant-based foods a week helps to boost gut microbiome. This amount might sound daunting but you can sneak them into salads,

90%

of serotonin receptors are found in the gut

stews, sandwiches and snacks throughout the week.’

It’s good to talk

Sufferers of SAD often feel compelled to close off completely in the depths of winter. ‘I don’t want to get out of bed or go outside,’ admits Kimberly. ‘But it’s a vicious circle – the more I withdraw, the worse I feel. Having a really strong support system helps break the pattern.’

This is why it’s so important to be honest if anyone asks how you are. ‘Tell the truth,’ urges Dr Quinn-Cirillo, ‘because normalising And don’t put off asking for help because you think you’re a burden. ‘People with SAD can lose their self-worth and feel that they’re bothering their doctor if they seek help. You’re not! Please reach out. It’s our job to be there for you,’ says Dr Ahmed.

Remember: self-care is not selfish

There’s a misconception that conversations about mental health helps everyone.’ If you would rather not confide in a loved one or colleague, then tell your GP so you can work together on a plan to ease ‘ ‘You’re not bothering your doctor if you seek help – it’s our job to be there for you Dr Amina Ahmed, GP self-care is for time-rich people who like having long baths. But it’s a crucial component of good mental health, and therefore in treating SAD. Self-care can be as simple as keeping hydrated, which helps the brain function and improves motivation, and getting up regularly for a stretch, says Dr Quinn-Cirillo. And while it’s true there’s no new miracle cure, there are things you can do. Kimberly says she’s discovered easing her symptoms boils down to three things: ‘Daily exercise, good sleep, and healthy eating play a big part in helping me feel the best I can.’ It’s important that you find what works for you, and make time to incorporate it into things. ‘This could include your routine – whether that’s

Cognitive Behavioural Therapy an early night, a stroll in the (CBT),’ says Dr Ahmed. park with a friend or, yes, even

‘Although it can’t change your a long bath. situation, CBT can change the way you view things to help you cope better.’ FOR MORE ADVICE Antidepressants could also be an option. ‘But as they take This is not intended to replace 4-6 weeks to become effective, medical advice. See your GP or other medical practitioner you ideally need to start taking if your symptoms continue or them each year in enough time worsen, or visit nhs.uk. before the change in season.’

5 ways to rediscover joy

Dopamine dressing

Wear things that give you a rush of sartorial serotonin – whether it’s a bright pink top, sequin dress, bright accessory or lippy. Think you need an occasion to wear it? You are the occasion.

Take fitness outside

Exercise, daylight exposure and nature are all proven moodboosters – get all three for free at your local Green Gym (tcv.org.uk), where you’ll get to plant trees, sow meadows and help establish wildlife.

Sing yourself happy

Group singing boosts happiness and eases stress and anxiety, so check out sharedharmonies.co.uk, which runs community singing sessions for all abilities.

Try joyscrolling

Shut out bad news and seek the good stuff – head to Instagram to check out @goodnews_movement for uplifting real-life stories, and @upworthy for some ‘ah’-factor tales and funny memes.

Cuddle a dog

When we interact with dogs, our oxytocin (the love hormone) level shoots up. Don’t have your own? Don’t worry, because thecuddleclubuk.com has dogs available for team cuddles at your workplace, or you can even have a dog-cuddling birthday party! Pawsome…