Do you crave sunshine and feel sluggish as the days get shorter? You’re not alone! Many people experience a dip in mood during the winter months. This could be Seasonal Affective Disorder, or SAD.
This blog post explores Tom’s story, a man who noticed a change in himself as summer faded and winter approached. We’ll delve into the signs and symptoms of SAD, explore ways to manage it, and offer resources for further information.
Want to learn more? Throughout the blog, we’ll offer tips and advice. For a comprehensive guide on SAD, visit the National Mind website: [https://www.mind.org.uk/information-support/types-of-mental-health-problems/seasonal-affective-disorder-sad/about-sad/]
Dark days and nights
Just the thought of lying on a hot sandy beach, filled Tom with excitement. The sound of waves, like lullabies, made him sleepy. The rays of the sun, bathed his body, starting to lightly tan his skin. Sunbathing lifted his mood. Worry thoughts disappeared.
Tom walked back to his apartment. He showered, then spend the evening, enjoying conversations with his friends. Tom’s close friend, Jenny was there. They all had a good time. Before going to bed, Tom stepped out onto his balcony. The stars were shining brightly. He felt good. “What’s not to love about holidays” he asked himself.
Tom was now, back in England. The summer has gone, winter is approaching. The days are shorter, the sun is weaker. Autumn had arrived. Those happy holiday memories seemed to have faded. Inside Tom, he felt different. It was affecting his appetite. All Tom’s stomach wanted to do is to eat things like stodgy pasta. Any carbohydrates will do. Tom felt his belly was getting bigger. He thought “maybe that’s why things I do at work, exhaust me?”
Tom liked his bed in the faded sunlit months. “Maybe it’s because it’s cold and frosty out there?” His dreams came easily. It’s a winter wonderland there. Tom has to be up very early for work but it’s getting more and more difficult. He pressed the snooze button.
It’s odd, thought Tom. Every winter, he just wanted to be alone. Tom did not want company. One evening, Jenny messaged Tom. Her and some of his friends are going out on the town. Tom did not feel up to it. He made an excuse. It is a lie. He didn’t really want to do anything. Tom had time in the evening to think. He is doing a lot more of this, by himself. The future seemed bleaker. He found it difficult to think of anything that he has enjoyed in the past. Blanks have appeared in his memory.
Tom decided to watch one of those nature programmes on TV. It’s about Britain’s mammals. They are hibernating. Dormouse and hedgerows are cute. Large eyes, furry bodies, a wiggly snout, all appealed to Tom. He learnt that both feed heavily in the summer, storing up fat to see them through the winter. They go to sleep in the autumn and wake up again in the spring. During hibernation, their heartbeat drops to almost nothing. Breaths are fewer and shallow. A thought came out of the blue. Hibernation is not about sleeping, am I hibernating? Feeling embarrassed, a silly thought, so he threw it away.
He opened his eyes, looked at the alarm clock. Tom had overslept. He is going to be late for work. Not again, he thought. Tom texted his manager, giving an excuse. On the way out of his flat, he stopped at the front door, thinking “what if something is wrong?” Tom messaged Jenny, asking if she was free for lunch today. He had found an interesting new cafe to try out. Yes, came the reply with a smiling emoji with licked lips, holding a fork and knife.
They met, ordered their meal, Tom listened to the fun Jenny and others had that night. He felt he had missed out, but did not regret staying in. Tom took a risk, he shared his hibernation thought. Jenny is still laughing about something that had happened. After a few drinks, they all had decided to go on a dessert crawl. They picked a couple of spots to satisfy their sweet tooth. Tom felt disappointed, saying no more.
Back at home, he searched for a podcast to listen to. One on nature and seasons. Up pops up one, called living with SAD. He listened to Sarah talking about her experience, living with Seasonal Affective Disorder. Sarah said that it is not about just feeling down, it is caused by the weather. Tom listened, right the way through. “Maybe I have SAD?”. Tom sent the link to Jenny, asking her to listen.
They met the following day, at Tom’s home. They sat on the sofa, sipping coffee. Jenny hesitated, then said “I am sorry for not listening to you”. Tom was encouraged by this. He shared how down he was feeling. The change in his appetite and having no energy. Jenny was quiet. She thought about how different Tom was on holiday. She said to Tom that the National Mind’s podcast and website have some cracking suggestions.
They started to have a mental health conversation about Seasonal Affective Disorder (SAD). Jenny learnt it was important to be sensitive about talking about the weather for those experiencing SAD. Jenny wanted to let Tom know, she is there for him. Genuinely, she said to him, “I care about you struggling at the moment”.
Together, they explored the signs of SAD. Self-esteem dips down particularly in November and December. So, they planned what to do. Tom decided to keep a daily diary of his possible signs. They included when they appear and disappeared. He also wanted to note what might trigger those signs, including changes in the weather.
Jenny suggested working through with Tom what activities would be mood boosters for him. She explained “we are all different, some work better than others”. Tom agreed to be reminded on doing his chosen activities. They would use text messages. Jenny wanted Tom to reply honestly. He agreed. They also created a self-care box. What was included, surprised Jenny. Scented candles. Tom explained they smelled gorgeous. The candles relaxed him. They planned, at least once a week have a long walk outdoors. Tom promised to have short walks every day. Apparently, sunlight will help Tom’s brain. Later that week, Tom texted Jenny. “I think I have turned a new leaf, it’s starting to work”. Jenny joked back. “That’s strange, its autumn!”
It is common for us to misunderstand when things go wrong with our mental health, especially when what is happening is unknown to us. Often, when poor mental health signs appear, we may not notice or dismiss these subtle signs. SAD is more common than you may think in the UK. We get less sunlight in the winter. That disturbs our hormonal balance specifically melatonin. Tom was summer holidaying in southern Europe. He exposed his body to direct sunlight more than he usually does at home. Strong sunlight entering his eyes stimulates melatonin. He felt in good mental health. Back at home the season was slowly changing, triggering signs of SAD.
When we chatting to our friends, we are enjoying the moment. Conversations are light and easy on the ear. Jenny was not listening to Tom. She missed his worry. Jenny was more focused on the good time she had that night. If you hear your friend say something unexpected, pause your conversation. Switch to active listening. If you do this, look for small changes happening to your friend. Jenny would have picked these up, knowing Tom so well in regards his appetite, weight and energy. How you are sleeping is not a usual topic of social conversation. Tom was ready to share this with Jenny.
If you think you might have SAD, contact us at Carlisle Eden Mind. Book an appointment with your GP. We can support you to do this. You may be prescribed antidepressants if those signs are severe. Many health professionals recommend SAD light boxes. It’s a good idea to check with your GP before buying a SAD lightbox. Tom’s GP recommended using one. He keeps it on his work desk, helping him maintain focus and productivity. His energy levels noticeably increased. Exposing yourself to the light 15 to 30 minutes each morning, is like Tom returning to the beach and sunbathing.
Most people noticed an improvement in their SAD signs within a week or so. Like Tom, keep a diary of your signs. Track the appearance of SAD and look for signs getting less intense as you try out different ways of coping. Get as much sunlight as possible. Try taking a walk. Sit by a window at home. Try to make meals in advance and freeze them. That helps when fatigue sets in. Those prepared meals need to include fruit and berries. Citrus fruits like oranges can act like your personal ‘sun’ during the winter season by boosting your vitamin D. When we think of perfect pairings, spinach and depression may not be the first that come to mind. This leafy green is nutrient-rich with vitamins and minerals that support good mental health. Avoid the winter blues with a homemade mix featuring your favourite seeds, whole grain cereal, and dried fruit. If you know your energy is starting to fade, plan relaxation activities that might help lift your mood. Jenny helped Tom create a self-care box. Why don’t you?
Dark December is almost upon us. Put up your decorations early this year. That is the “fairy lights” antidote to SAD.
A blog by Chris Graham (views employees own)
