When I was 7 years old, my family moved from sunny Malaysia to The Netherlands, during the dark depths of winter. I say dark depths in hindsight, because I had grown up with little to no experience of winter’s powerful grip. 7 year old me saw this as the most exciting prospect - that pure childlike wonder at seeing snow for the first time and having snowball fights in the playground. But very quickly, the novelty of bundling up in layers and trudging to school in the dark soon wore off. Looking back, that’s when something shifted - that period marked a transition in my mentality towards winter. I grew to dread the impending season and the way it would make me feel each year.
Interestingly, my parents actually tell me that even as a toddler, when we moved from Oman to the Lake District, they noticed the same change in my behaviour each winter: I went from a jolly infant to bouts of never ending crying and low mood - even as a baby. Now that I know about Seasonal Affective Disorder (SAD), it seems obvious that the change in light and the ‘clocks going back’ significantly impacted my mood, but the narrative around SAD is often shrouded in darkness - much like we are during the winter months. Although around 1 in 30 people experience symptoms, it is often underdiagnosed or dismissed as ‘just the winter blues’. Once you understand the science behind SAD, that label feels far too simplistic.
Defined as a depressive episode confined to one season that completely resolves itself outside of that season, SAD happens when the diminishing winter light affects our circadian rhythms. When the clocks go back each October and we’re plunged into darkness from 4pm, our internal body clocks struggle to register what time of day it is. Our brains are home to the pineal gland, which during the course of the day receives light-sensitive signals from the retina. These signals allow the brain to detect and respond to seasonal changes - so when the light starts to fade, our rhythm feels off. That’s why you might start feeling ready for bed while you’re still at your desk - your brain hasn’t had a strong enough cue that it’s still daytime, so your body starts winding down.
While researching for this article, I came across the work of Professor Normal Rosenthal, who coined the term Seasonal Affective Disorder in 1984. I felt entirely validated in my experience when I read that Rosenthal experienced a significant change in his mood after a move from sunny South Africa to the bleak winters of New York City. It was this feeling that prompted his pioneering research and development of light therapy as a solution to SAD - a treatment many struggling with SAD use today. You may recognise the Lumie Alarm Clock - an absolute lifesaver in replicating the natural light our bodies need during the winter months, boosting not only mood, but sleep and energy levels too.
Along with light therapy, I’d love to share a few things that help me get through the change in seasons - making the bleak midwinter a little less bleak.
Regular exercise - even when you don’t have the energy to leave the house in the dark, routine in the form of gentle movement can boost your mood and energy levels. I’ve recently loved going for a swim and sauna after work - an active yet cosy end to my day!
Notice the small things - on sunny crisp days, I often find myself thinking "what is all the fuss about? I love winter!", only to feel gloomy again when the darkness creeps back in. Take yourself for a walk on those sunny days to appreciate the winter light, noticing how nature is winding down - just like we can do too.
I love this poem by Donna Ashworth about the concept of ‘wintering’. Here is my favourite extract:
It's important to seek professional medical advice if you think you may be experiencing symptoms of SAD. Click here if you’d like to speak to one of our practitioners.
