Out & About Winter 2018

DR JANA JENKINS - MENTAL HEALTH

Seasonal Affective Disorder

Many people suffer from Seasonal Affective Disorder (SAD) in the winter months especially, when we are deprived of sunshine. DR JANA JENKINS explains the condition and what we can do to combat it

C older winter days have set in when most of us wish to hibernate and getting out of bed is getting more difficult, because we might feel sleepy and cosy under the duvet. However, for some people winter months become very challenging due to an apparent decline in their mood. The winter season can lead to developing SAD, which is a type of depression that occurs only during winter months.

Firstly, lifestyle adjustments may help, such as getting out as much as possible during daylight hours, when hopefully there is some sunshine. Exercising and maintaining a healthy diet despite increased cravings for carbohydrates and sugar-rich foods and taking vitamin D may also have beneficial outcomes. For those who experience clinical symptoms of SAD, several therapies have been proven to help – light therapy, talking therapies and antidepressant medication. Light therapy involves a special light lamp that simulates exposure to sunlight and can be used either on its own or in conjunction with other therapies. The lightbox contains very bright fluorescent tubes, usually 10 times more intense than household lights. They are available in different sizes and it is advised that for SAD sufferers at least 2,500 lux is required to have the desired effect. They are readily available online from many different manufacturers. Another option you may like to consider is taking St John’s wort; this herbal remedy, available over the counter, can be effective for mild to moderate depressive symptoms as an alternative to antidepressant medication. Lastly, going on holiday to sunny countries during winter months is the most expensive option, but worthwhile if finances allow. If you believe that you might have SAD please talk to your GP who can prescribe antidepressants or refer you to therapy. Remember that SAD is more than winter blues that we all experience and can have a detrimental effect on your quality of life for several months each year, thus it is certainly worthwhile getting adequate help and support. Stress • Depression • Self-esteem • Trauma • Anxiety • Bereavement Divorce • Suicidal thoughts • Relationships • Gender & Sexuality Addiction • Anger management • OCD • Phobias • Panic attacks Family issues • Eating disorders • Emotional & physical abuse Career • Low mood • Self harm • Infertility

In the UK, broadly speaking, people can start experiencing SAD symptoms from September to November and they can last till March to May – depending on the individual and the British weather of course. Symptoms include: sleeping longer than usual and difficulty in getting up, feeling lethargic, experiencing the loss of pleasure or interest in everyday activities and feelings of guilt or despair. Furthermore, symptoms may include over-eating, and for some the weakened immune system can lead to many colds and infections making winter months even more challenging.

In the UK, broadly speaking, people can start experiencing SAD symptoms from September to November and they can last till March to May

Although the exact cause of SAD isn’t fully understood, research shows that changes to the levels of two hormones play a part – namely melatonin and serotonin. The lack of sunlight results in overproduction of melatonin. This is a hormone that is important for sleep and in winter months the body produces more melatonin compared to summer months, thus we tend to sleep more. In addition, the production of serotonin can also be affected. This hormone is very important for our mood, appetite and sleep. The lack of sunlight may lead to reduction of serotonin levels and less serotonin in the brain is generally related to depressive moods. So what can you do to prevent the likelihood of developing SAD? Let’s talk The Key to Hope. Change. Empowerment

Adults, young people and children Couples and families Workshops and therapy groups Trainees and supervision Range of prices £35.00 – £90.00 per session Whoever you are, whatever you do, however you are feeling, talking through what’s going on with a professional can help. We are a dedicated team of counsellors, cognitive behavioural therapists, psychologists and psychotherapists. Whatever you’d like to talk about, we are here to listen.

If you’d like to book an appointment or have any questions, please call on 07544 752 667 or email us at enquiries@keytherapyassociates.co.uk We are also happy to set up an initial free consultation.

You can find out more about us and our services at www.keytherapyassociates.co.uk Thatcham House, suite 18a and 18b Turners Drive, Thatcham RG19 4QD

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