How to Help Someone With Seasonal Affective Disorder

Seasonal affective disorder is, unfortunately, a condition that affects many people in the UK during the cold and dark months. Officially recognised as a mental health disorder, it can bring with it significant challenges for anyone suffering from it.

If you or someone close to you is experiencing SAD, understanding the condition and knowing how to provide support can make a huge difference. Here, we look at what SAD is, how to identify its symptoms and outline effective ways you can support those affected by it.

What Is Seasonal Affective Disorder?

Seasonal affective disorder (SAD) is a type of depression that most commonly occurs during autumn and winter – when the days are shorter and exposure to sunlight reduces. Unlike winter blues, SAD is an official mental health condition that impacts mood, daily functioning and sleep.

Experts believe SAD to be linked to the decrease in sunlight, which can alter the body’s internal clock, reduce serotonin levels and also affect the balance of melatonin. These are two essential hormones that regulate mood and influence sleep. SAD doesn’t affect individuals equally – some may experience mild symptoms while others may find the condition debilitating.

What Are Some Common Symptoms of Seasonal Affective Disorder?

Understanding and being able to identify the symptoms of SAD can often be the first step in offering the right kind of support. Some of the most common symptoms include:

• A persistent low mood that lasts for weeks or months.
• Extreme fatigue and low energy even after a full night’s sleep.
• Loss of interest in activities.
• Changes in sleep patterns.
• Changes in appetite.
• Reduced interaction with friends and family.

It’s important to remember that these symptoms can also be linked with other mood disorders. But if a seasonal pattern occurs, it’s likely that someone is suffering from SAD. For example, if someone’s symptoms seem to get worse during autumn and winter and improve during spring and summer, it’s most likely seasonal affective disorder.

How to Help Someone With Seasonal Affective Disorder

If you’re worried about a loved one, please know that there are many ways to help someone with seasonal affective disorder. See below for our advice.

Practical Ways to Support Someone With SAD

If you or someone you know is suffering from SAD, you might be pleased to see that it doesn’t require considerable gestures to get through it. Instead, small and consistent acts of kindness and encouragement can go a long way. This includes:

• Promoting exercise: physical activity has been shown to boost endorphins, which counter feelings of depression, stress and anxiety.
• Spending time outdoors: natural sunlight, even on cloudy days, helps regulate mood, so why not get outside for a walk? You could invite your friends and make it a social outing!
• Create a warm living environment: cosy blankets, lighting, candles, and warm drinks can help create a comfortable and uplifting space that will reduce feelings of loneliness and sadness.
• Plan check-ins: even short phone calls and quick texts can help someone to feel less isolated. Plus, it shows you’re there for them without any pressure.

Encouraging Professional Treatment Options for SAD

Occasionally, those with SAD may require professional treatment. This is especially true if symptoms are severe or persist for a long time. However, as with any mental health condition, approaching the topic of professional support can be sensitive, which is why it’s important to do so with compassion, understanding and no judgement.

One of the most common treatments for SAD is light therapy. This is where specialist light boxes are used to mimic the sun’s natural light, helping to reduce symptoms. You could research these devices together or even invest in a device and help them set up a daily routine for using it.

There’s also Cognitive Behavioural Therapy, which is proven to help with various types of depression, including SAD. Here, a trained therapist helps individuals to understand, identify and change negative thoughts that could be contributing to their depression. You could support your loved one by finding a trained therapist or even suggesting online resources to help.

For some, medication such as antidepressants can help to manage symptoms – especially if other treatments haven’t been effective. In this event, a doctor will determine the best option, but you can support your loved one by offering to attend any appointments if they wish.

Remember, someone suffering from SAD is likely to be already feeling overwhelmed, so stay patient and avoid any form of pressure when suggesting professional help.

Being There Emotionally

As well as professional support, those with SAD also need emotional support. There are many ways you can offer this. Try to listen with empathy without rushing to give advice. Instead, allow them and encourage them to share their feelings and remind them that what they are experiencing is real and understandable. In addition, remind them of the benefits of staying connected and engaging in routines that are good for their mental health.

Winter can be tough for anyone, particularly those with SAD, so why not look for ways that you can make the season more enjoyable together? Start new winter traditions such as baking days and movie nights, try new indoor activities and spend time with friends and family at home for a sociable event with no pressure. Being patient, staying connected and regularly showcasing your support can make all the difference.

When To Seek Additional Help for SAD

If someone’s symptoms worsen or they express feelings of desperation and hopelessness, then it’s important that you encourage them to seek additional help. This might include speaking to a mental health professional for specialist support tailored to their needs.

Supporting someone with SAD requires patience, compassion and understanding. But by identifying the symptoms, encouraging new and positive routines, and helping them to explore various treatment options, you can have a significant impact on their winter experience. Small and consistent gestures really do go a long way, and there is always a professional therapist available to help if needed.