Seasonal Affective Disorder (SAD) and how it often dissipates with daylight
Posted on 21st October 2024 at 11:32
As the seasons change, so do our moods. Many of us experience the joy of summer's sunshine or the coziness of winter's holidays. However, for some individuals, the arrival of winter can bring about a distinct shift in mood and well-being. This phenomenon is known as Seasonal Affective Disorder (SAD). In this article, we'll delve into what SAD is, what causes it, the problems it can create, and strategies to mitigate its effects.
What is Seasonal Affective Disorder (SAD)?
Seasonal Affective Disorder, aptly abbreviated as SAD, follows a seasonal pattern. For many people, as the seasons change so do their moods. Gone is the joy of the sunshine of the summer months, making way for autumn gloom.
People experiencing SAD struggle to cope with a regular daily pattern, often with low-mood, tiredness and feelings of guilt. They describe a distinct shift in mood, motivation and general well-being which gradually fades as spring approaches.
Seasonal Affective Disordercan also affect relationships in and outside the workplace, leading to a reduction in productivity as well as having an impact on the person and those around them. SAD can strain personal relationships due to irritability, social withdrawal, and a lack of interest in socialising. SAD often leads to decreased energy levels which makes it more difficult to have the enthusiasm needed for spending time with friends, to go out, or to take part in community activities.
As employers and HR managers who want to create a thriving and dynamic workplace, there are adjustments you can make so that SAD in the workplace becomes a bit more manageable.
What Causes Seasonal Affective Disorder?
The exact science of SAD is not fully understood, but people who experience it report several contributory factors:
Lack of sunlight: Reduced exposure to natural light during the winter months might disrupt the body's internal clock, leading to mood disturbances.
Biological clock and melatonin: Changes in sunlight duration could affect the body's melatonin levels, a hormone that regulates sleep patterns and mood.
Serotonin levels: Reduced sunlight exposure may also lead to lower levels of serotonin activity, a neurotransmitter that plays a crucial role in mood regulation.
Genetics: Family history of SAD or types of depression or mental health conditions could increase the risk of developing SAD.
Research indicates that SAD tends to run in families: Approximately 15% of people with SAD have a first-degree relative (parent or sibling) who also has the condition.
Between 25-67% of individuals with SAD have at least one relative with another type of mood disorder
Twin studies have shown that genetic effects account for at least 29% of the variance in seasonality (vulnerability to seasonal changes in mood and behavior)
Circadian Rhythm: Disruptions in the body's circadian rhythm, which governs sleep and wake cycles, can contribute to SAD.
Supporting staff with Seasonal Affective Disorder
Along with shorter, duller winter days, many people develop a seasonal pattern in mood swings and energy levels. Some describe SAD, as a form of depression that follows a seasonal pattern.
HR managers and employers will want to know how best to support their staff member experiencing Seasonal Affective Disorder ( SAD ).
There are practical steps HR managers can take to help their team cope during the winter months. Let's delve into some of these here - they might help.
Wherever possible, try to maximise natural light exposure. One of the key factors in SAD is lack of exposure to sunlight in the darker winter months.
Look for ways to increase light levels in the workplace, such as rearranging desks to be near windows, trimming any overgrown foliage blocking windows, or installing skylights if feasible.
For remote workers, suggest setting up their workspace near a window.
Light Therapy for SAD
Light therapy, or phototherapy, involves exposure to a bright light that mimics natural sunlight. This therapy could help regulate circadian rhythms and alleviate SAD symptoms.
If they are helpful for the individual, consider providing these for your remote workers to improve their working daily life.
Ensure staff are trained on their proper usage, manufacturers say that even 20-30 minutes of light therapy daily might make a significant difference for many people with seasonal mood problems.
Light therapy aims to compensate for the lack of natural sunlight by exposing people to bright artificial light (typically 10,000 lux) for about 30-45 minutes daily.
Create opportunities for physical activity
Exercise is known to help alleviate feelings of low mood, and its use could also shift the winter blues and boost both outlook and energy levels all of which can help reduce depressive episodes. Teamed with a lack of exercise is weight gain, which in itself can also be associated with low mood.
As HR managers, you could also consider encouraging staff to take advantage of daylight hours during, for example, lunch breaks. You could boost outdoor activity by arranging a daily schedule of lunchtime walking groups or outdoor activites to help boost serotonin levels.
For remote teams, encourage regular activity using virtual fitness challenges, these can help motivate staff to stay active and reduce feelings of winter depression.
Lack of energy can be an indication of seasonal depression, and even short bursts of movement throughout the day can be beneficial. Remind staff to take regular screen breaks to help reduce feelings of depression.
Balance flexible working with a regular routine
Even if your employee is working flexibly, it may help their wellbeing if they can stick to a regular routine of start-time, lunch time and swich-off time. This way, their internal clock remains consistent.
While we are talking about routines, remember it is also good to have a regular bedtime and a regular waketime - so often then change between weekdays and weekends but to remain consistent it is good to stick to the same schedule.
Healthy nutrition to combat Seasonal Affective Disorder
The food we eat may impact mood disorders associated with SAD. Encouraging your workforce to be mindful about healthy eating may help and eating a balanced diet regularly will help to regulate energy levels. Therefore, looking at what foods are available within staff canteens, might help provide the prompt the person needs for a balanced diet.
Some people experience appetite loss during the winter, which can also create a vicious cycle with nutrition - if someone has no appetite then naturally they will not eat as much or as well, meaning those important nutrients they need to combat SAD are just not there. As much as SAD is associated with weight gain, the risk of weight loss is still there.
Low vitamin D levels are associated with SAD, and vitamin suppliers say it can be difficult to get enough from sunlight alone during winter months.
As part of your health benefits package, provide evidenced information about nutrition and vitamin D supplements. And while we cannot endorse all complementary health products. there may be options that have worked for colleagues that may also be of benefit to your teams.
Offer mental health first aid training. Training staff in mental health first aid can be really beneficial. MHFA-trained colleagues can spot signs of mental health issues, including those related to affective disorder symptoms, and provide initial support. Folllowing on, people could also seek information about treatment approaches.
Implement a 'winter wellbeing' policy
Consider developing a specific policy for supporting staff during the winter months. This could include information regarding complementary health approaches like yoga, additional wellbeing resources, and guidance for managers on supporting team members with SAD. Having a formal policy in place demonstrates your commitment to staff wellbeing and ensures consistent support across the organisation.
Workplace wellness programmes
A comprehensive wellness programme can support staff year-round, but it's especially valuable during the winter months.
This could include access to counselling services, stress management workshops, mindfulness sessions, and resources on sleep hygiene. We also have a wealth of information that can be of help within our Verve Wellbeing Library area.
Having access to mental health professionals may also be useful - for example, the Verve On Demand service is a pay-as-you-go corporate healthcare benefit has mental health services embedded alongside a private GP.
The physical work environment can have a significant impact on depression symptoms. Ensure that workstations are ergonomically designed for comfort which can lead to improved efficiency.
For remote workers, think about offering small touches like plants or aromatherapy diffusers to help create a more pleasant atmosphere in their working everyday life. Check out our blog and video on workplace set-ups for remote workers.
How employers can be proactive about Seasonal Affective Disorder
At Verve Healthcare, we work with a range of HR associates who are experts in helping our clients help their employees avoid ill health. We do this by helping you embed the policies, procedures and arrangements that promote good health.
Here are some of the areas we cover:m
Training for managers: Educate managers and supervisors about SAD, its symptoms of depression, and the importance of sensitivity and support. Encourage them to be approachable and understanding.
Staff engagement and connectivity: Create a sense of community and connection among employees. Organise team-building activities and social events to combat feelings of hopelessness and isolation that can accompany SAD. Encourage employees to support one another and create a supportive workplace culture.
Seasonal Affective Disorder is a challenging condition that can affect individuals during the darker, colder months of the year. By understanding its causes, recognising its symptoms, and implementing a strategic treatment plan to mitigate its effects, you can retain control over your wellbeing and enjoy a brighter, more fulfilling life year-round.
This content will only be shown when viewing the full post. Click on this text to edit it.
Share this post: