At CBHS we help you manage your health challenges. We believe in offering you the services, support and tools you need to live your best life.
Health and Wellness Programs are available to support eligible members towards a healthier lifestyle. Each Health and Wellness Program is subject to its own eligibility criteria.
Contact us for more information and to confirm your eligibility for a program.
What is seasonal affective disorder?
The skies are grey, the days are shorter, and you spend more and more time indoors. It’s only natural to feel somewhat melancholy every now and then in the colder months, but if the sadness persists, it may be something more.
Seasonal affective disorder (SAD), or the ‘winter blues’, is a type of depression that only occurs during specific seasons, like autumn and winter.
The condition is well-documented in the northern hemisphere, which typically experiences more extreme winters, and recent research suggests SAD may have been previously under-recognised in Australia. In fact, a 2023 study from the University of Tasmania found it affects approximately 9% of the population in Hobart, which is high considering worldwide rates range between 1-10%. It’s no surprise then that those in southern parts of the country, like Tasmania and Victoria, are more likely at risk of developing SAD.
Symptoms of SAD
Not everyone experiences the same symptoms but, according to Healthdirect, symptoms of SAD can include:
- a low mood that doesn’t go away
- low energy and fatigue
- changes in sleeping patterns
- loss of pleasure in normal activities
What causes SAD?
While the exact cause of SAD is unknown, it’s thought that shorter days and less sunlight affect your biological internal clock or natural circadian rhythms and melatonin production. This has an impact on your sleep cycles. Your body may also produce less serotonin at this time, which can impact your mood. Known as the ‘feel-good hormone’, a lack of serotonin is believed to contribute to depression.
When to see your GP
If you think you may have SAD and are struggling to cope, it’s important to seek professional medical help.
Speak to your GP in the first instance. SAD can be difficult to diagnose in Australia and may only be diagnosed after you have experienced the same seasonal symptoms for two consecutive years. Your GP may recommend a mental health plan, which is where Medicare subsidises up to 10 sessions with a mental health professional. Depending on your level of cover, you may also be able to claim for psychology services on your CBHS Extras once you've used your Medicare sessions.
Treatment options
There are several treatments that can help reduce the symptoms of SAD. These include lifestyle changes like diet and exercise, socialising with friends and family, light therapy, relaxation and mindfulness practices, medication, counselling, or a combination of these.
Some people find that increasing their exposure to sunlight helps reduce some of the symptoms. You might find it helpful to spend more time outside in the sun during these months, particularly in the morning. However, in Australia, sun exposure can increase your risk of skin cancer, so it’s best to ask your GP what the best treatment is for you.
5 tips to maintain a healthy lifestyle
As mentioned, there are several lifestyle changes you can make that can help ease the symptoms of SAD and improve your overall quality of life:
1. Eating a healthy diet
A healthy, balanced diet can help you manage your energy levels and make sure your body is getting all the nutrients it needs. Including foods high in vitamin D, like oily fish, eggs and sun-exposed mushrooms, may also be beneficial due to a lack of natural sunlight during the colder months – the sun being our best natural source of vitamin D. Check out the Australian Guide to Healthy Eating to learn more about a balanced diet.
2. Getting quality sleep
A good night’s sleep can reduce your risk of developing mental illness. Aim to get seven to nine hours of quality sleep each night. Read our tips for getting a good night’s sleep.
3. Exercising regularly
Regular physical activity is one of the best ways to boost your mood as it releases endorphins. Group exercises can help keep you motivated and enhance social connection.
4. Connecting with others
Humans are social by nature and connecting with others is known to lower levels of depression. Reach out to your support network, including your friends, family and colleagues, or find a local group in your community. A community garden project has the added bonus of getting you outside in nature, with gardening also known to be beneficial to your mental health.
5. Managing stress
We all know finding ways to manage stress is important, particularly if you’re struggling. It’s a good idea to delay any major life changes at this time and ensure you do things you enjoy each day, like reading or being creative. Prioritising self-care and introducing mindfulness practices like breathwork, muscle relaxation techniques and meditation into your daily routine can also help you destress in the moment.
Where to get more help
If you need support now, there are several resources available.
For immediate help in a crisis:
- Lifeline on 13 11 14
- Suicide Call Back Service on 1300 659 467
For general mental health support:
- Beyond Blue on 1300 22 46 36
- MensLine Australia on 1300 789 978
- SANE Australia on 1800 18 7263
Sources
https://www.sciencedirect.com/science/article/pii/S0022395623001899
https://www.healthdirect.gov.au/seasonal-affective-disorder
https://www.psychologytoday.com/au/conditions/seasonal-affective-disorder
https://www.psychiatry.org/Patients-Families/Seasonal-Affective-Disorder
https://www.healthdirect.gov.au/serotonin
https://www.mhfa.org.au/understanding-seasonal-affective-disorder-sad
https://www.healthdirect.gov.au/mental-health-treatment-plan
https://bluepages.anu.edu.au/lifestyle-treatments/light-therapy/
https://www.cbhs.com.au/mind-and-body/blog/vitamin-d-shiitake-mushroom-crisps
https://www.cancer.org.au/cancer-information/causes-and-prevention/sun-safety/vitamin-d
https://www.healthdirect.gov.au/exercise-and-mental-health
https://www.medicarementalhealth.gov.au/living-well/connecting-with-others
https://headspace.org.au/explore-topics/for-young-people/gardening-and-mental-health/
https://www.healthdirect.gov.au/antidepressants
https://www.eatforhealth.gov.au/guidelines/australian-guide-healthy-eating
https://www.cbhs.com.au/mind-and-body/blog/the-a-zzzzzs-of-sleep-your-guide-to-sleeping-soundly
https://www.cbhs.com.au/mind-and-body/blog/group-exercise-puts-the-fun-and-motivation-into-fitness
All information contained in this article is intended for general information purposes only. The information provided should not be relied upon as medical advice and does not supersede or replace a consultation with a suitably qualified healthcare professional.