Seasonal Affective Disorder Infographic

Seasonal Affective Disorder (SAD) is not the same as having a strong dislike for winter. SAD often begins in the autumn and lasts throughout the darker months, improving in the spring. Those suffering with the condition may experience a very low mood, lethargy, sleepiness and loss of enjoyment in everyday things. SAD can make it extremely difficult to get on with work, home chores and the day-to-day in general.

Thankfully, SAD is treatable and no one needs to suffer alone. Learn all about the symptoms, treatment and copy methods in our infographic.

Seasonal Affective Disorder Preventing SAD for a better winter What causes SAD? Approx 1 in 15 people are affected by SAD. SAD is linked to reduced exposure to sunlight during the shorter autumn and winter days, which can affect serotonin levels, melatonin production, and our circadian rhythm: More energy Improved mood Better sleep Symptoms of SAD: Extremely low mood Feelings of despair Loss of interest in life Irritability Anxiety, stress, and worry Lethargy Social withdrawal Cravings for carbohydrates Weight gain Loss of pleasure and interest in normal everyday activities Sleep problems (oversleeping or difficulty staying awake) Treatment & Prevention Onset of SAD usually occurs in the autumn. Changes in lifestyle - Exercise, eating well, and staying active can help counteract the symptoms of SAD. Diet - Try eating: Bananas (Contain tryptophan and Vitamin B6) Brown rice (Rich in magnesium and zinc) Oats (Boost serotonin) Nuts (Full of mood-boosting Omega-3) Pumpkin seeds (High in iron) Counselling: Cognitive Behavioural Therapy (CBT) helps to identify negative thoughts. Mindfulness Therapy introduces breathing awareness to assist in coping with anxiety. A support network where feelings can be shared is essential. Medication - If symptoms are severe, your doctor may prescribe antidepressants. SAD is four times more common in women than men. Light Therapy A special lightbox can be used to simulate exposure to sunlight. Light therapy can be effective, particularly when used first thing in the morning. Best Schedule Use for 30 minutes to 1 hour every morning. Sit between 30-60cm away. Lightbox should emit 10,000 lux to have an effect. Symptoms are usually worse from Dec–Feb. REMEMBER… You are not alone!

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Seasonal Affective Disorder Infographic

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