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Seasonal Affective Disorder (SAD) is a type of depression that tends to pop up at specific times of the year, usually during the autumn and winter months when the days are shorter. Unlike the occasional “winter blues,” SAD is a recognised clinical condition that can truly interfere with your daily life and well-being.
SAD symptoms can feel a lot like other types of depression, but they follow a seasonal pattern. Here are some common ones:
Feeling down. Persistent sadness, hopelessness, or emptiness for much of the day. You might find it hard to ‘bounce back’ from low moods.
Low energy. Feeling lethargic or sluggish, with heavy limbs.
Lack of motivation. Struggling to start or keep up with tasks that require effort.
Sleep issues. Changes in your sleep patterns, like oversleeping or waking up earlier than usual and not being able to fall back asleep.
Appetite changes. Craving carbs, overeating, and possibly gaining weight.
Social withdrawal. Wanting to isolate from friends and family and avoiding social interactions.
Loss of interest. Activities you used to enjoy may now feel like a chore.
Poor concentration. Finding it hard to think clearly, make decisions, or focus on tasks.
Decreased libido. Less interest in sexual activities.
Negative thoughts. Feeling hopeless or helpless about the future and dwelling on negative or morbid thoughts.
Guilt and low self-esteem. Feeling excessively guilty or losing confidence and self-worth.
Suicidal thoughts. In severe cases, thoughts of self-harm or suicide, ranging from fleeting ideas to detailed plans.
Seasonal affective disorder
is very rare in Australia,
affecting approximately 1 in
300 Australians
35% of Australians
experience depression
during the winter months
SAD is thought to result
from shorter days disrupting
the body’s circadian rhythm,
reducing hormones like
melatonin and serotonin
that affect sleep and mood
SAD can be difficult to
diagnose and may take two
years of seasonal symptoms
before a diagnosis is made
*Source: Seasonal affective disorder, winter type: current insights and treatment options – National Library of Medicine
Exercise can lift your mood. Even a quick walk or home workout helps. Find something you enjoy and make it part of your routine!
A Mediterranean diet full of fruits, veggies, whole grains, and healthy fats can help with SAD and mental health. Check out the SMILES trial for more on how diet impacts mood.