Today is the shortest day of the year – the middle of winter – when some people can feel emotionally down and want to hibernate.
While the darker skies can leave us feeling a little flat, what if the weather causes a few too many quilt days? And how do you know if your mood is more than a case of the so-called “winter blues”?
Seasonal Affective Disorder (SAD) is a psychological condition that is more common in cold countries but also affects New Zealanders.
Seven Sharp spoke to clinical psychologist Jacqui Maguire about the nuanced and misunderstood mental disorder.
What is Seasonal Affective Disorder and why does it happen?
“Seasonal affective disorder is a type of depression that occurs during the fall and winter months of the year. The thinking behind it is that when we have reduced sunlight, it can interact with our bodies in various ways,” Maguire said.
“It can affect our circadian rhythm, which controls our sleep-wake cycles. It can also interfere with hormones, like melatonin, which controls mood and sleep. Or serotonin, a hormone that plays a role in our feelings of happiness and joy.”
How common is it in New Zealand?
“It’s a field. Fewer hours of sunlight where you are in the world is associated with the risk of experiencing seasonal affective disorder.
“It can be anything from 1% to 9% [of the population]. If you’re in the depths of the South Island, you might be in more danger than someone in Fiji.”
What are some signs and symptoms?
“If you think about depression, the common symptoms are: My mood is low; maybe I’m tired; and my energy is not where it usually is. I have trouble sleeping, changes in appetite, difficulty concentrating.
“I want to withdraw from people socially. I get irritable and irritable,” Maguire explained.
“Your typical depressive symptoms are the same as those you see in SAD. The World Health Organization also says that hypersleep, high cravings for carbohydrates, weight gain, and having less energy are also specific signs of SAD.
“Think of it almost like human hibernation.”
What should I do if I suspect I am affected by SAD?
“The first line call is always – if you’ve noticed changes in your mood, your body, how you feel or your desire to interact with the world around you – go and talk to your GP.”
“No matter what we’re talking about, it’s always our frontline call,” Maguire added.
“If you can’t get to your GP, or you’re in a facility with staff support, talk to someone who might know something about seasonal affective disorder and can point you to strategies that might help.”
“We know what’s effective in seasonal affective disorder,” Maguire said.
“The most proven treatment for SAD is light box therapy – sitting in front of very bright luxury lights for a certain amount of time a few days a week to try to overcome this lack of light.”
“Also, for some people, treatment might be medication or talk therapy. These are clinical strategies to help manage seasonal affective disorder,” she said.
“Next to that are all the things we know that promote healthy living, help improve mood, and are very important.”
“Even if it’s dreary outside, you’re still trying to get outside, be in nature, exercise and fuel your body with good food, even if you feel like you’re cooped up inside,” Maguire said. .
“Going out and connecting with people who are meaningful to you.”
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