Today is the middle of winter, the shortest day of the year, and some people may feel depressed and want to hibernate.
Dark skies can make you feel depressed, but what if the weather is keeping you cooped up under your covers for a few too many days? And how do you know if your mood is anything more than just the so-called “winter blues”?
Seasonal Affective Disorder (SAD) is a psychological condition common in cold countries, but it also affects New Zealanders.
Seven Sharp spoke to clinical psychologist Jackie Maguire about this subtle and misunderstood mood disorder.
What is Seasonal Affective Disorder and why does it occur?
“Seasonal affective disorder is a type of depression that occurs during the autumn and winter months of the year. The idea behind it is that when we have less daylight, that can affect our bodies in different ways,” Maguire said.
“It can affect the circadian rhythm, which controls the sleep-wake cycle. It can also affect hormones such as melatonin, which regulates mood and sleep, and serotonin, which influences feelings of happiness and pleasure.”
How common is it in New Zealand?
“It’s a range. Shorter hours of daylight wherever you are in the world correlates with the risk of experiencing seasonal affective disorder.”
“It ranges from 1% to 9%. [of the population]If you’re in the outback of the South Island, you’re probably at higher risk than someone in Fiji.”
What are the signs and symptoms?
“When we think about depression, common symptoms are feeling low, tired, and not having the same amount of energy as usual. There may also be trouble sleeping, changes in appetite, and trouble concentrating.”
“I find myself wanting to distance myself socially from people, I get irritable and moody,” Maguire explained.
“Typical signs of depression are the same as those seen in SAD, and the World Health Organization also states that excessive sleepiness, a strong preference for carbohydrates, weight gain and low energy are also specific signs of SAD.”
“Think of it like a human hibernation.”
What to do if you think you may be affected by SAD?
“The first line of defense is always to speak to your GP if you notice any changes in your mood, your body, your sensations or your desire to engage with the world around you.”
“That’s always our front line call, regardless of what we’re talking about,” Maguire added.
“If you can’t see your GP or you’re in an organisation that has an employee assistance programme, talk to someone who knows something about seasonal affective disorder and can point you in the direction of strategies that might help.”
“We know what works for seasonal affective disorder,” Maguire says.
“The most scientifically-backed treatment for SAD is light box therapy, which involves sitting in front of a very bright light for a set period of time several days a week to overcome light deprivation.”
“Also, for some people, treatment may include medication or talking therapies, which are clinical strategies that can help manage seasonal affective disorder,” she said.
“Plus there’s all the other things that we know are going to promote healthy living and help improve your mood and are really important.
“Even if the weather is terrible outside or you feel like staying indoors, get outside and connect with nature, exercise and fuel your body with good food,” Maguire advised.
“Go out and connect with people that are meaningful to you.”
