Mind in West Essex on managing Seasonal Affective Disorder

As the days get colder and shorter, you might find that your mood or energy levels drop, or that you notice changes in your eating or sleeping patterns, for example.

Feeling down or being in a worse mood at this time of year is commonly known as the winter blues. But if it is lasting a long time and interfering with your everyday life, it could be a sign that you have depression.

And if these feelings come and go in a seasonal pattern, it might be what is known as seasonal affective disorder (SAD).

SAD is a type of depression that keeps coming back during particular seasons or times of year, or because of certain types of weather or temperatures. Symptoms are usually more apparent and severe during the winter, though some people may experience SAD in the summer.

A range of factors are likely to contribute to someone having SAD and these can vary between different people.

Andrew Brookes has some advice for people suffering from Seasonal Affective Disorder (Image: Mind in West Essex) Research suggests the causes are similar to depression, but there are also factors which can lead specifically to SAD. These include the effects of reduced light on brain function, a disrupted body clock and changes to melatonin and serotonin levels.

If SAD affects you during winter specifically, there are things you could try that might help you feel better. Try to make the most of the daylight - for example, by going for walks, spending time in parks or gardens, or simply sitting near a window.

You might also find planning ahead for winter helps with managing SAD. For example, you could try to make meals in advance and freeze them if you know you are likely to lack the energy to cook during the most difficult period.

Whether or not your depression seems to be seasonal, it's OK to ask for help at any time. If your feelings or low mood are persisting, you should speak to your GP. You don't need to wait to see if there's a pattern.

If you want to learn more, there is a free e-learning course about SAD on our Mental Health Training Academy at mentalhealthtraining.org.uk/seasonal-affective-disorder/. It only takes about half an hour to complete and includes information on symptoms, diagnosis and treatment, self-care tips and useful resources.

• Andrew Brookes is from Mind in West Essex (mindinwestessex.org.uk).