{"id":141652,"date":"2025-10-24T00:33:10","date_gmt":"2025-10-24T00:33:10","guid":{"rendered":"https:\/\/www.europesays.com\/ie\/141652\/"},"modified":"2025-10-24T00:33:10","modified_gmt":"2025-10-24T00:33:10","slug":"let-there-be-light-beat-the-seasonal-affective-blues","status":"publish","type":"post","link":"https:\/\/www.europesays.com\/ie\/141652\/","title":{"rendered":"Let there be light: Beat the seasonal-affective blues\u00a0"},"content":{"rendered":"

SIN\u00c9AD Kennedy calls herself \u201cthe queen of the winter blues\u201d. For as long as she can remember, the seasonal darkness triggers a descent in mood that usually lasts into the spring.<\/p>\n

\u201cIt\u2019s the grey days that hurt the most, especially if we get a row of them,\u201d says Kennedy, who is a travel writer and organiser of group wellness holidays from Rathfarnham in Dublin.\u00a0<\/p>\n

\u201cI feel awful. There\u2019s a deep sense of longing, almost like a hopelessness, that sits on my shoulders and just won\u2019t lift.\u201d<\/p>\n

Maria N\u00ed Mhurch\u00fa empathises. The writer from Dingle, she was 17 when she first noticed that her mood would begin to sink in the autumn and that \u201cthe sense of despair intensified as winter progressed and wouldn\u2019t ease until the days started to get longer again\u201d.<\/p>\n

The clocks going back this weekend heralds the start of the darker half of the year. By December, the sun won\u2019t rise until 8.30 in the morning and will set again by 4.30 in the afternoon. Many will not be outdoors in daylight during the working week, and some \u2014 like Kennedy and N\u00ed Mhurch\u00fa \u2014 will suffer a significant psychological impact.<\/p>\n

Associate professor of psychiatry Paul Desan is the director of Yale University\u2019s Winter Depression Research Clinic and a world expert on how seasonal changes affect mood.<\/p>\n

\u201cSome 90% of people feel better in summer,\u201d he says. \u201cThere seems to be a basic rhythm to the year, and what appears to control this rhythm is the time the sun goes up and back down again, and the amount of daylight we get in between.\u201d<\/p>\n

A certain proportion of people are extra sensitive to this rhythm, and according to Desan, they are the people who suffer from seasonal affective disorder (Sad).<\/p>\n

Sad is a type of depression that is related to changes in season. It begins and ends at about the same time every year, with symptoms appearing in autumn, escalating over winter and diminishing in spring.<\/p>\n

\"DrDr Sarah Cassidy, president-elect of the Psychological Society of Ireland.<\/p>\n

Dr Sarah Cassidy, president-elect of the Psychological Society of Ireland, lists symptoms of Sad which include: \u201cPersistent low mood; loss of interest or pleasure in activities that were previously enjoyed; changes in appetite, especially a craving for carbohydrates; oversleeping; a lack of energy despite increased sleep; difficulty thinking or concentrating; and even thoughts of death or suicide.\u201d<\/p>\n

She says the decrease in sunlight over the winter is believed to upset the body\u2019s internal clock, leading to poor sleep and subsequent low mood.<\/p>\n

\u201cReduced sunlight can also trigger a drop in serotonin and disrupt the balance of melatonin,\u201d she says.<\/p>\n

Studies demonstrate how these chemicals can influence our feelings.<\/p>\n

In 2002, the Baker Research Institute in Australia showed people\u2019s levels of serotonin, a neurotransmitter responsible for regulating our mood, were higher on bright sunny days than on dark cloudy ones.<\/p>\n

In 2019, the authors of a University of Basel study found darkness triggered the production of melatonin, the hormone that prepares us for sleep, and argued that increased melatonin levels in winter could explain people\u2019s diminished energy levels.<\/p>\n

There are risk factors that further exacerbate the risk of developing Sad.<\/p>\n

\u201cThe further north or south we are of the equator, the darker the winter and the higher our risk,\u201d says Cassidy, who adds that a family history of Sad or other forms of depression places us at increased risk too.<\/p>\n

Adolescents and young people seem to be more affected by Sad and Desan points out the disorder is also \u201cup to three times more common in women\u201d. There is no scientific consensus on why this is, but research, he says, shows \u201cwomen who experience more premenstrual mood changes are more likely to be diagnosed with Sad, which suggests hormones are involved\u201d.<\/p>\n

\"AssociateAssociate professor of psychiatry Paul Desan is the director of Yale University\u2019s Winter Depression Research Clinic and a world expert on how seasonal changes affect mood.<\/p>\n

\u2018Major public health issue\u2019<\/p>\n

The HSE estimates that one in 15 people in Ireland experiences Sad. Desan regards the disorder as \u201ca major public health issue\u201d that should be combatted, not submitted to year after year.<\/p>\n

\u201cIn the most extreme cases of Sad, people shut their whole lives down for half the year,\u201d he says.<\/p>\n

\u201cBut even in less extreme cases of subsyndromal Sad, or when people don\u2019t have enough symptoms to be diagnosed with major depression, they can still experience low energy, poor sleep and appetite, and social withdrawal.<\/p>\n

Every single one of those people should go to their doctor because there are effective treatments available.\u201d<\/p>\n

He recommends phototherapy or bright light therapy, arguing that \u201cit\u2019s cheap, safe, and can perform a medical miracle for people with Sad, turning winter into summer by alleviating symptoms for the majority\u201d.<\/p>\n

\"LumieLumie mini lamp, \u20ac70.\u00a0<\/p>\n

Phototherapy involves spending time sitting in front of a lamp or light box that has been designed to mimic the brightness of natural sunshine, which stimulates the brain into upping serotonin levels and reducing melatonin.<\/p>\n

A 2012 study from the Netherlands found that it diminished depressive symptoms in 75% of cases within three weeks.<\/p>\n

There are caveats, though: The light needs to be sufficiently bright and the therapy works best when done early in the morning.<\/p>\n

\u201cWhat we recommend to patients at our winter depression research clinic is 10,000 lux of light for 30 minutes before 8am seven days a week,\u201d says Desan.<\/p>\n

(A Lumie mini lamp costs \u20ac70.)<\/p>\n

\"RCSIRCSI professor Jolanta Burke, a psychologist and wellbeing researcher, says even small changes in routine can boost wellbeing in the dark months of winter.<\/p>\n

RCSI professor Jolanta Burke, a psychologist and wellbeing researcher, says even small changes in routine can boost wellbeing in the dark months of winter.<\/p>\n

\u201cGetting outside in the early morning light as soon as you wake up and going for a walk when the sun is at its strongest at midday can help,\u201d she says. \u201cTaking sunglasses off can help too, as they can block the light and its positive effect on mood.\u201d<\/p>\n

It is also common for people who suffer from Sad to be prescribed antidepressants, usually in the form of selective serotonin reuptake inhibitors.<\/p>\n

Talk therapy, like cognitive behavioural therapy (CBT), is another option. A 2024 University of Vermont study found it had excellent long-term results, with 75% of participants remaining free from depression for two years after a course of treatment.<\/p>\n

Desan explains how CBT can lead to a shift in mindset. \u201cWhen people suffer from Sad, they tend to stay home, nap in dark rooms and make their situation worse by withdrawing and getting less exposure to light,\u201d he says. \u201cCBT encourages you to get up, get out and do stuff, which almost always has a beneficial effect.\u201d<\/p>\n

Cassidy\u2019s preferred talk therapies are those that use acceptance, mindfulness, and compassion-based approaches. \u201cThese recognise that some of us are more prone to Sad and that overcoming it is not easy. By cultivating acceptance of what\u2019s happening and compassion for how difficult it can be and pairing that with practical strategies for support, we can begin to deal with it effectively.\u201d<\/p>\n

Among the practical strategies she suggests are waking up and going to bed at the same time each day and getting regular exercise, particularly outdoors.<\/p>\n

\u201cWe should adopt the Scandinavian mentality, that there\u2019s no such thing as bad weather, only the wrong clothing,\u201d she says. \u201cWe need to wrap up and get outside.\u201d<\/p>\n

It\u2019s also important to prioritise social connections, which Cassidy believes \u201clead to increased social support and improve mood and overall mental health\u201d.<\/p>\n

She also recommends being \u201cgentle with ourselves\u201d.<\/p>\n

\u201cAccept it\u2019s OK to slow down and allow yourself to mentally and physically rest and repair so you are ready for the next season of growth,\u201d she says.<\/p>\n

\u201cAnd go to see your GP or a local psychologist or psychotherapist if you need further support.\u201d<\/p>\n

Taking a vitamin D supplement might give you a mental boost too. A 2014 University of Georgia study found low levels of the vitamin were associated with a greater risk of Sad, and given that 40% of Irish people have insufficient levels, Cassidy says it\u2019s worth getting tested by your GP.<\/p>\n

\"SineadSinead Kennedy\u00a0<\/p>\n

Planning ahead<\/p>\n

Both N\u00ed Mhurch\u00fa and Kennedy have developed techniques to keep Sad at bay. N\u00ed Mhurch\u00fa is adamant that vitamins D and B help.<\/p>\n

\u201cSo does going out walking every day and making sure I spend time with family and friends,\u201d she says. \u201cI also do my best to take a winter holiday in the sun.\u201d<\/p>\n

Kennedy usually flies off to sunnier climates in winter, too. But this year, she is staying home and admits she is \u201cdreading it\u201d.<\/p>\n

However, she is taking steps to protect her mental health. She has already scheduled outings with family and friends and made plans to join various walks, runs, and cycles.<\/p>\n

She will spend as much time outside during the day as possible. She will avoid alcohol because she thinks it \u201cadds the beer blues on top of the winter blues,\u201d and she will have a light lamp on her desk, take an antidepressant, and try to eat and sleep well.<\/p>\n

\u201cBasically, I\u2019m putting coping mechanisms in place before the darkness rather than waiting to fall into a pit of despair and then struggling to climb out,\u201d she says.<\/p>\n

Desan commends their proactive steps to ensure their mood doesn\u2019t match the weather forecast this winter: \u201cThere are so many things people can do to head off Sad, and they all add up. But I always advise people to start with light therapy. It helps correct the chemistry of the brain if it\u2019s not working properly. You only have to buy the device once and you\u2019ll have it for decades. And it could change your life drastically.\u201d<\/p>\n

Working with SAD<\/p>\n

Figuring out how to combine a full-time job with combating seasonal affective disorder (Sad) can be tricky. Working the standard nine-to-five means missing the entirety of daylight hours in winter.<\/p>\n

\n Sarah Cassidy, the President-elect of the Psychological Society of Ireland, suggests some helpful strategies:\n <\/p>\n

\n Make your work environment as light and airy as possible.\u00a0\n <\/p>\n

Start by sitting beside a bright window. This will increase your exposure to sunlight and potentially improve your mood.<\/p>\n

\u201cOpening blinds or adding skylights to rooms can further brighten up the work environment,\u201d she says. \u201cThis is particularly important early in the morning to stimulate the release of adenosine (a chemical that regulates sleep) in the brain.\u201d<\/p>\n

The reverse applies as evening approaches. Cassidy recommends dimming the lights and drawing curtains and blinds to signal to the brain that it\u2019s time to start winding down, triggering the release of melatonin required to encourage sleep.<\/p>\n

\n Regular movement breaks during the day can also improve mood.\u00a0\n <\/p>\n

Cassidy suggests vigorous cardiovascular movement first thing in the morning to stimulate the release of brain chemicals that wake you up.<\/p>\n

\u201cShorter but regular movement breaks during the day can keep energy levels high, too,\u201d she says.<\/p>\n

\n Those who are working from home may have reduced their incidental light exposure because they no longer commute.\u00a0\n <\/p>\n

You can compensate for it by making time for a morning or lunchtime walk.<\/p>\n

WFH may also have reduced your social interactions with others. Make up for it by reaching out to family and friends and arranging for regular catchups.<\/p>\n

If you are still struggling, it\u2019s worth knowing that Sad is a condition that could potentially require reasonable accommodations under equality legislation.<\/p>\n

Talk to your employer about changes to your work schedule that could help you cope during the winter.<\/p>\n

These could range from flexible working hours to maximise daylight exposure to access to a wellness space fitted with a light therapy box.<\/p>\n","protected":false},"excerpt":{"rendered":"SIN\u00c9AD Kennedy calls herself \u201cthe queen of the winter blues\u201d. For as long as she can remember, the…\n","protected":false},"author":2,"featured_media":141653,"comment_status":"","ping_status":"","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[78],"tags":[18,1748,135,19,17],"class_list":{"0":"post-141652","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-health","8":"tag-eire","9":"tag-fitness-exercise-work-life-balance-healthy-eating","10":"tag-health","11":"tag-ie","12":"tag-ireland"},"share_on_mastodon":{"url":"https:\/\/pubeurope.com\/@ie\/115426335717929806","error":""},"_links":{"self":[{"href":"https:\/\/www.europesays.com\/ie\/wp-json\/wp\/v2\/posts\/141652","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.europesays.com\/ie\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.europesays.com\/ie\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.europesays.com\/ie\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/www.europesays.com\/ie\/wp-json\/wp\/v2\/comments?post=141652"}],"version-history":[{"count":0,"href":"https:\/\/www.europesays.com\/ie\/wp-json\/wp\/v2\/posts\/141652\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.europesays.com\/ie\/wp-json\/wp\/v2\/media\/141653"}],"wp:attachment":[{"href":"https:\/\/www.europesays.com\/ie\/wp-json\/wp\/v2\/media?parent=141652"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.europesays.com\/ie\/wp-json\/wp\/v2\/categories?post=141652"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.europesays.com\/ie\/wp-json\/wp\/v2\/tags?post=141652"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}