Understanding Seasonal Affective Disorder: Hypnotherapy

The winter months often bring chilly temperatures and shorter days, but for some individuals, they also usher in a challenging mental health condition known as Seasonal Affective Disorder (SAD). In this blog post, we'll delve into the intricacies of SAD, exploring its symptoms, causes, and potential coping strategies.

Common Questions about Seasonal Affective Disorder

Why Do Some People Experience Seasonal Affective Disorder?

Seasonal Affective Disorder (SAD) is a complex condition, there are many contributing factors and not everyone will have the same experience. Understanding why some individuals experience SAD involves exploring the interplay of biological, environmental, and psychological elements.

1. Biological Rhythms and Melatonin:

• Circadian Rhythms: We have a natural internal body clock, this is what we used back in the days of cavemen and women to know when it's time to go to sleep and wake up. The circadian rhythm regulates our physiology including sleep-wake cycles. Disruptions to these rhythms, often exacerbated by reduced daylight in winter, can contribute to SAD.
• Melatonin Production: Reduced exposure to natural light during the darker months can lead to an overproduction of melatonin, the hormone responsible for inducing sleep. Elevated melatonin levels may contribute to feelings of lethargy and depression.

2. Serotonin Levels and Sunlight Exposure:

• Serotonin Regulation: Exposure to natural sunlight plays a critical role in the synthesis of serotonin, a neurotransmitter involved in mood regulation. Insufficient sunlight exposure, may lead to decreased serotonin levels, contributing to SAD symptoms.‍

3. Genetic Predisposition and Family History:

• Inherited Vulnerability: Research suggests a genetic component to Seasonal Affective Disorder, with individuals having a family history of mood disorders being more susceptible. Genetic factors may influence how the body responds to changes in light and environmental conditions.

4. Psychological Factors and Lifestyle:

• Stress and Coping Mechanisms: Stressful life events and poor coping mechanisms may contribute to the development or exacerbation of SAD. Individuals with pre-existing mental health conditions may be more vulnerable to the seasonal shifts in mood.
• Physical Activity: Let's face it, it's cold, raining and dark we don't fancy heading out for some outdoor activities and exercise, this lack of exercise and exposure to nature can influence overall well-being. Regular physical activity has been linked to improved mood and can serve as a protective factor against SAD.

‍‍

What Are the Tell-tale Signs and Symptoms of Seasonal Affective Disorder?

1. Low mood

• Feelings of Sadness: More than just feeling a bit off, or having the occasional bad day, people with SAD often experience persistent feelings of sadness or a general low mood that lasts for most of the day.

2. Changes in Sleep Patterns:

• Increased Sleep: Sleeping much more than usual, difficulty getting out of bed in the morning, and excessive tiredness is a common symptom of SAD.
• Insomnia: Not being able to fall asleep or waking up constantly during the night.

3. Fatigue and Low Energy:

• Lethargy: The continuance of fatigue and low energy levels, even after a full night's sleep, is a characteristic symptom of Seasonal Affective Disorder.

4. Diet or weight differences

• Increased Appetite: Cravings for carbohydrates and overeating, particularly comfort foods, are common during SAD episodes.
• Weight Gain: The combination of increased appetite and specific food choices can contribute to noticeable weight gain.

5. Difficulty Concentrating:

• Cognitive Impairment: Individuals with SAD may experience difficulties concentrating, making decisions, or engaging in activities that require sustained attention.

6. Social Withdrawal:

• Isolation: SAD can lead to a desire for social withdrawal and reduced interest in activities that were once enjoyable. Individuals may prefer spending more time alone.

7. Irritability:

• Mood Swings: Increased irritability and mood swings are common, impacting interpersonal relationships and daily functioning.

‍

Exploring the role of sunlight and its impact on mood

There is a lot of research and evidence on the role of sunlight on our mental and physical wellbeing.

Mood Enhancement:

• Increased Serotonin Production: Sunlight exposure stimulates the production of serotonin, a neurotransmitter associated with mood regulation. Higher levels of serotonin are generally linked to improved mood and a sense of well-being.

Regulation of Circadian Rhythms:

• Improvement in Sleep-Wake Cycles: Sunlight exposure, especially in the morning, helps regulate circadian rhythms, promoting a healthy sleep-wake cycle. This contributes to better overall sleep quality and daytime alertness.

Vitamin D Synthesis:

• Vitamin D Production: Sunlight exposure triggers the synthesis of vitamin D in the skin, which plays a role in various bodily functions, including brain health. Adequate vitamin D levels are associated with a lower risk of depression.

Stress Reduction:

• Cortisol Regulation: Sunlight exposure helps regulate cortisol, the stress hormone. Spending time outdoors in natural light has been shown to reduce cortisol levels and promote relaxation.

Improved Cognitive Function:

• Enhanced Cognitive Performance: Sunlight exposure has been associated with improved cognitive function, including better attention, memory, and overall cognitive performance.

Positive Impact on Mental Health:

• Reduction in Symptoms of Anxiety and Depression: Sunlight exposure has been linked to a reduction in symptoms of anxiety and depression. Spending time outdoors in natural settings can have additional benefits for mental health.

Pain Tolerance:

• Increased Pain Tolerance: Exposure to natural light has been found to increase pain tolerance. This may be attributed to the influence of sunlight on the release of endorphins, the body's natural painkillers.

Enhanced Alertness and Productivity:

• Increased Alertness: Exposure to natural light during the day helps maintain alertness and can contribute to increased productivity and focus.

Emotional Well-Being:

• Promotion of Emotional Well-Being: Sunlight exposure is associated with positive emotional experiences and a greater sense of well-being. It can contribute to a more positive outlook on life.

Because we know the light is limited in the winter it is really important that we are still exposing ourself to some form of natural light first thing in the morning, and later in the afternoon. If it is possible to get outside for 20 minutes in the morning light this has been shown to improve overall mood and sleep. Of course that isn't always possible so just getting as much as we can is vital. There are alternatives to natural sunlight - SAD lamps are known to have a beneficial effect on our mood.

Recognizing the seasonal patterns in mood changes

As mentioned, SAD is the reoccurrence of symptoms at the same time of the year. It is important therefore that you are aware of the pattern and notice when it usually starts and peaks and likewise when it starts to improve.

Keeping a journal and monitoring energy level and mood can be really helpful. You don't need a specific or fancy journal to do this, a simple mood tracker will do the job.

It might also be useful to monitor sleep, what time you feel tired each day and what time you go to bed. If you are finding that you are going to bed too early or late it might be time to adjust the bedtime routine in the winter months, recognise that what works at other times of year might not be practical in the Winter.

Exercise is also very benefical for our physical and mental health, if you have lower than usual energy levels it might be time to adjust the cardio or swap for something a bit more gentle. Perhaps getting a lunchtime walk in to get the sunlight and nature as well as those steps would be an alternative to going to a gym or class. Yoga or lighter stretching could be a swap for the cardio workout. Make notes of when you don't get outside and do any exercise versus when you do manage and how it has effected your overall mood and energy level.

‍

By taking proactive steps and seeking appropriate treatments, individuals with Seasonal Affective Disorder can regain control over their well-being and embrace the changing seasons with a renewed sense of vitality.

How can hypnotherapy help with SAD?

If you or someone you know is struggling with Seasonal Affective Disorder, consider exploring alternative therapies like hypnotherapy. Hypnotherapy can be a valuable tool in managing the emotional toll of SAD. Discover how this holistic approach may provide relief and support on your journey towards a brighter and more positive mindset.

Hypnotherapy offers a valuable means to reframe negative thoughts, feelings, or perspectives associated with specific times of the year. By preventing the establishment of detrimental thought patterns, hypnotherapy introduces positive suggestions, introducing more constructive ways of thinking and promoting a relaxed state of mind.

While hypnotherapy has traditionally been employed for breaking undesirable habits, pain management, and addressing phobias, scientific studies also propose its effectiveness in easing anxiety and depression. In the context of depression, hypnotherapy targets the root causes, addressing the unresolved issues that perpetuate self-sabotaging thoughts and behaviours. By delving into traumatic experiences, memories, and stored emotions, hypnotherapy facilitates the swift release of these burdens from the mind and body.

If you're struggling with common Seasonal Affective Disorder (SAD) symptoms like low energy or sleep disturbances, hypnotherapy techniques may offer support. By uncovering potential underlying issues, hypnotherapy provides a personalised approach to help you navigate and address the challenges associated with SAD.

‍