December is SAD Awareness Month. A time to recognise and understand the impacts of Seasonal Affective Disorder (SAD) on both individuals and their carers.

What is Seasonal Affective Disorder (SAD)?

SAD is a type of depression that is related to changes in seasons, usually starting in mid to late autumn and continuing through the winter months. Symptoms can include low energy, increased appetite, sugar cravings, oversleeping, social withdrawal, and feelings of sadness and irritability. Less commonly, people can have symptoms that begin in spring or summer.

Caring for someone with Seasonal Affective Disorder can be particularly difficult during the darker winter months.

What causes SAD?

The exact cause of Seasonal Affective Disorder isn't fully understood. It's thought that its linked to the reduction in sunlight during autumn and winter, although genetics may also play a role as it appears to run in families. And it predominantly affects people living in countries furthest away from the equator

Our body clock is biologically programmed to wake to sunlight and sleep when it gets dark, so lower light levels during winter may disrupt our body clock and lead to symptoms of SAD. Researchers also believe that lack of sunlight might stop the part of the brain that produces hormones affecting your mood, appetite and sleep from functioning properly.

Did you know?

One in twenty people in the UK are diagnosed with SAD
Women are more likely to be diagnosed with SAD than men
Carers are at heightened risk of SAD

Why Carers Are More Vulnerable to SAD

The demanding and often relentless nature of caring can make it harder to cope with seasonal shifts, leading to low mood and feelings of hopelessness.

Lack of sunlight: Carers may be 'stuck indoors' with limited exposure to sunlight, which is a key trigger for SAD, affecting both mood and energy.
Demands of caring: The physical and emotional burden of caring responsibilities makes it harder to engage in self-care and maintain routines, such as daily walks.
Social isolation: Carers often have limited social contact and can become isolated, especially if community activities they or their cared-for person rely on close for the winter.
Lack of recognition and support: Many carers feel their vital role is invisible, leading to feelings of being undervalued, which negatively impacts mental health.

As a carer, it's vital to be aware of SAD symptoms like changes in your mood, energy levels, or appetite.

Signs of SAD in Carers

Feelings of guilt, worthlessness and hopelessness
Constant lack of energy or feelings of exhaustion
Continuous low mood and a sense of despair
Difficulty finding motivation to get out of bed, feeling sleepy during the day, or oversleeping
Loss of interest in normal everyday activities and less enthusiasm for activities that once brought joy
Increased irritability
Feeling lonely or withdrawing from social interaction
Craving carbohydrates and gaining weight
Difficulty concentrating
Decreased sex drive

What Can Carers Do?

If you find that you're struggling more this winter than usual:

Educate Yourself: Understanding SAD and the challenges of caring is an important step toward finding effective support and managing symptoms.
Mutual Healthy Habits: Encourage the person you care for to join you in regular outdoor exercise and eating a healthy diet.
Open communication: Speak to friends and family—a supportive environment is vital during the challenging winter months.
Prioritise Self-Care: Establish a consistent routine that includes time for self-care, such as regular exercise to help manage stress levels and mood.
Sleep hygiene: Support your natural circadian rhythms by going to bed and waking up at similar times every day, even on weekends.
Fill your home with plants: Humans have a natural desire to connect with the natural world. A plant in your bedroom purifies the air and can help you connect with the outside and feel closer to nature. Looking after plants (including gardening) can help lift a low mood.
Increase Light Exposure: Aim to get as much natural light as possible. Try taking a brief lunchtime walk or standing outside to drink that well-earned cup of coffee. Allow as much light into your home as possible to help tell your brain it's daytime. Keep curtains and blinds open during the day, and remove anything from in front of windows that might block natural light.
Keep your vitamin D levels topped up: The NHS recommends taking a 10 microgram vitamin D supplement every day between October and March.
Invest in a light box: Often called a SAD light, its strong, bright light simulates sunlight. Dawn simulation bedside lamps or light bulbs - designed to gradually wake you up each morning - are also useful.
Create a self-care kit: When you feel a particularly low spell coming on, do things that make you happy. This could be watching your favourite film, spending time with people whose company you enjoy, sinking into a bubble bath, investing in a pampering session, visiting your favourite museum, or discovering a new hobby. Learning helps form new connections in the brain and improves cognitive function (such as memory and decision-making), which can lead to improved mood.
Build and maintain a good social network: SAD symptoms can be improved by meeting like-minded people and staying in contact with friends and family. Try to book meet-ups to combat feelings of loneliness and instil a sense of belonging.
Seek Support from Carer Organisations: Organisations, such as Carers UK, offer guidance and resources for carers. And they can also support social connection,
Seek Professional Help: If you feel that the symptoms are affecting your day-to-day life, and you don't feel you can talk to the people around you, consider talking to a professional. SAD is treated in the same way as depression, through talking therapy and medication, and it might help to share how you're feeling. Speak to your GP about your symptoms or contact a counsellor.

Final thoughts on SAD

When you're coping with caring, it's normal to have good and bad days. When the weather feels dark and dreary and the days are shorter, you can find yourself longing for the colours and light of spring.

But if you're having more bad days than good and notice that you feel down for extended periods, don't dismiss your feelings. You don't have to face this alone.