SAD is a type of depression that comes and goes in seasonal patterns. It’s most common in winter but some people experience SAD during the summer.
You might be familiar with the ‘winter blues’ but SAD is more serious than that.
The symptoms of SAD include:
- a persistent low mood
- a loss of pleasure or interest in normal everyday activities
- irritability
- feelings of despair, guilt and worthlessness
- feeling lethargic (lacking in energy) and sleepy during the day
- sleeping for longer than normal and finding it hard to get up in the morning
- craving carbohydrates and gaining weight
- difficulty concentrating
- decreased sex drive
Important to know: Our tips can help you manage during the winter months but if you feel your symptoms are impacting your ability to manage your day-to-day life, you should make an appointment with your GP. If you're not already registered, check our article How can I register with a doctor?
Getting enough vitamin D
During the autumn and winter, our primary source of vitamin D is the food we eat because the sun is not strong enough for the body to make vitamin D. Try adding these foods into your diet:
- Oily fish – such as salmon, sardines, herring and mackerel
- Red meat
- Egg yolks
- Fortified foods – such as some fat spreads and breakfast cereals
The NHS advises that all adults and children over the age of 4 should consider taking a daily supplement containing 10 micrograms of vitamin D during the autumn and winter. This is because it’s difficult to get enough vitamin D from the food we eat. Read the NHS guide to vitamin D for more information.
Getting outside
Although the days are much shorter and sunlight can feel hard to come by during the winter, make the most of natural light. Try going for a walk or getting outside, perhaps at lunch time or to take a break from your studies. If you’re looking for a study spot, try to pick one beside a window.
Waking up in the dark can be difficult and struggling to get up can leave you feeling unmotivated for the day ahead. Try leaving your curtains or blinds slightly open so that natural light wakes you up.
Plan ahead
If you know you find winter or summer challenging, taking some time to plan ahead can make it easier to manage. You could try:
- Meal prepping so that you have healthy meals to hand when you don’t feel like cooking
- Scheduling in regular contact with friends or family, whether it’s checking in with a group chat or meeting up for a walk
- Making exercise a part of your routine. Pack your gym bag so it's ready to go, book an exercise class so you're motivated to get out of the house or try and exercise with friends
- Telling your friends and family how you're feeling so that they can support you
Keep a journal
Keeping track of how you’re feeling can help you to notice a pattern. It can be helpful to take this with you if you book a doctor’s appointment.
Treatment for SAD
While the above advice can help you to improve your wellbeing, treatment for SAD is similar to that for any other type of depression. Things your GP may suggest include:
- Talking therapies
- Antidepressant medication
- Light therapy - where a lamp called a light box is used to simulate sunlight exposure
Resources
More information about SAD and how to treat it can be found on the NHS website.
Check out Student Space's guide to the role of sunlight in your wellbeing.