As exam season looms and daylight hours swindle, it’s hard to deny the sinking feeling that your last glimpse of sunlight was sometime back in October. Between grey skies, plunging temperatures and the relentless barrage of assignments, many of us find ourselves alternating between caffeinated optimism and existential dread. If you’re feeling like a sadder, sleepier version of yourself lately, you’re not alone. You may just be one of many who has fallen prey to the ultimate seasonal mood-killer: Seasonal Affective Disorder, or SAD.
SAD isn’t just a convenient excuse to binge watch Netflix under a weighted blanket -though that’s an excellent short-term strategy. It’s a clinically recognised mood disorder that affects about 5% of the US population, with potentially higher rates in Northern Europe. SAD is characterised by depressive symptoms that onset in autumn or winter, and fade as spring approaches. These symptoms can manifest as persistent low mood, irritability, or difficulty concentrating.
The main culprit behind SAD is a lack of sunlight. Sunlight helps regulate two key players in good mental health: circadian rhythms and serotonin levels. Circadian rhythms are our internal body clocks that rely on sunlight to stay synced with the 24-hour day. When natural light dwindles during winter, these rhythms can falter, leading to fatigue and disrupted sleep.
On top of that, serotonin, the brains ‘feel-good’ neurotransmitter, is affected when our exposure to sunlight decreases, contributing to feelings of low mood. Another line of thinking is that darker days lead to an overproduction of melatonin, the hormone responsible for sleep, which can leave you feeling lethargic.
Evolution also plays a hand in SADthis as humans are wired to respond to seasonal changes in light. Historically, conserving energy in winter made sense for survival purposes. Nowadays this ancient instinct clashes with modern day demands to perform year round, creating a perfect storm for seasonal mood dips.
Dublin’s grey skies also aren’t helping as where you live plays a huge role in Seasonal Affective Disorder. The further you live from the equator, the greater the seasonal drop in sunlight, and therefore the higher likelihood you will experience SAD. Interestingly, Iceland is the exception to this despite its famously dark winters. Researchers suggest this may be due to cultural adaptations, and a lifestyle similar to the Danish concept of hygge.
Sometimes, it’s hard to know if you’re suffering from SAD or just sad. With exam stress and cold days, it’s normal to feel a bit down in winter. But SAD is more than just hating Mondays. If your symptoms seriously interfere with your ability to work, study, or socialise, you should consider talking to a healthcare professional.
The good news is that SAD is treatable. Light therapy is the gold standard for treating SAD. This therapy involves using a light box that mimics natural sunlight, which can significantly reduce symptoms with just 20-30 minutes of daily use. On those rare sunny days, stepping outside for a short walk around campus can also work wonders, as natural light and fresh air boost serotonin levels. Exercise, whether a brisk walk or a gym session, is another great way to improve mood and reduce stress. Since winter sunlight often falls short of meeting our body’s needs for vitamin D, talking to a doctor about a supplement is a simple yet effective solution. Cognitive Behavioral Therapy (CBT) is also highly beneficial, helping to reframe negative thought patterns and build resilience. By incorporating these strategies into your daily routine, you can combat the seasonal slump.
The main thing is to look on the bright side (pun intended). Seasonal affective disorder can feel overwhelming, but it doesn’t have to define your winter. With the right tools and a bit of self-care you can weather the dark months. Lean into the things that make you happy, whether that’s light boxes or a steady stream of hot chocolate, and don’t be afraid to ask for help. If all else fails, remember: the sun will come out – eventually.
