Out Like a Light: SAD and the Winter blues

OUT LIKE A LIGHT SAD AND THE WINTER BLUES Seasonal Affective Disorder (SAD) is a major problem in northern countries where office-bound workers rarely benefit from natural sunlight. Learning how to recognise and cope with SAD can help you have a happy and healthy winter. FACTS ABOUT SAD + SAD is a type of winter depression caused by a biochemical imbalance in the hypothalamus owing to the lack of sunlight in winter + Subsyndromal SAD (also known as the winter blues) is the disorder's less severe form 7%) SAD is most common between the ages of 18 and 30, but can develop at any age and without warning 17%) of the population in the UK affected by of the SAD A study reported 6-35% of SAD sufferers require hospitalisation during one period of illness population Although most SAD sufferers experience the symptoms of severe depression, as many as 20% can experience or go on to experience bipolar disorder ARRin the UK affected by winter blues DAYLIGHT HOURS Amount of sunshine available outside of 9-5 LOS ANGELES 2:08 NEW YORK 1:48 2:11 GLASGOW 0:20 1:46 LONDON 1:01 0:25 ROME 1:30 1:03 HELSINKI 0:00 134 MOSCOW 0:00 0:13 SYDNEY 621 MARCH Nine-to-five office workers are unlikely to get very much natural light in December, making it one of the hardest months APRIL for people who suffer from SAD. MAY NOVEMBER 2:52 97-6 8.53 LEA 0001 65+ SEB 4:45 JUNE S76 6:33 908 104 1:22 6:45 01:9 5:23 WORKING PATTERNS 200 years ago 75% of the UK and Irish population worked in natural light Now only 10% of the UK and Irish population work in natural outdoor light NATURAL DAYLIGHT WWww SYMPTOMS OF SAD TREATMENTS OF SAD Individual experiences with SAD vary, but there are a few symptoms you can look out for if you are feeling blue: If you are experiencing SAD, or a case of the winter blues, consult with your doctor about the following treatments: Negative thoughts and feelings of guilt Lethargy, disturbed sleep or narcoleptic symptoms SAD lamp therapy Try to find time each day to get outside Social problems, such as finding it difficult to be • around others Fatigue that • is often incapacitating Sit near windows when you are inside Take regular, moderate • exercise or physical activity Overeating and developing a craving for carbohydrates and sweet foods Difficulty with concentration Eat a well-balanced Learn relaxation techniques and memory diet SADA; sad.org.uk; timeanddate.com; Bupa; Mood Disorders Society of Canada; Oren DA, Rosenthal NE. Seasonal affective disorders (1992): Ín: Paykel ES, editor. Handbook of Affective Disorders, 2nd ed. New York: Guilford Press, 551-567 This infographic was commissioned by First Choice. FEBRUARY ANUARY DECEMBER JULY AUGUST SEPTEMBER OCTOBER