Monday 16th January 2023 is the so-called 'Blue Monday', labelled the 'most depressing day of the year' by a travel company in 2005 as part of a PR campaign. The company claimed to have arrived at the date using an equation based on the weather, the time passed since Christmas, debt levels and low motivation levels. Scientists and psychologists have since dismissed the equation as baseless ‘pseudoscience’.

Many of us are affected by changing seasons and weather or have times of the year when we feel more or less comfortable. Some people might experience dips in their mood and energy levels as winter draws in, but depression does not come and go within 24 hours.

If you're feeling low for a sustained period and it's interfering with your daily life, this could be a sign that you have depression. If these feelings often reoccur at the same time of year, you might be experiencing Seasonal Affective Disorder or ‘Seasonal Depression’.

Whilst Blue Monday might be a myth, we'd like to use the day to raise awareness of Seasonal Affective Disorder, a genuine and common form of depression experienced by many people in Northern Ireland.

What is Seasonal Affective Disorder (SAD)?

Seasonal Affective Disorder (SAD) is a type of depression experienced during particular seasons or times of the year. For some people, they may only experience depression during this time of year, while for others, it may be that they experience depression all year round, but it is exacerbated at this time. SAD is most commonly encountered in winter; however, it can also occur during other seasons.

What are the symptoms?

In most cases, seasonal affective disorder symptoms appear during late autumn or early winter and go away during the sunnier days of spring and summer. Less commonly, people with the opposite pattern have symptoms in spring or summer. In either case, symptoms may start mild and become more severe as the season progresses.

Signs and symptoms of SAD may include:

• Feeling sad or hopeless
• Low energy
• Sleeping issues (too much or too little)
• Changes in eating habits
• Having suicidal thoughts

What causes SAD?

It is not known if there is a specific cause of SAD; however, there are various factors that are thought to contribute:

• Serotonin levels: A drop in serotonin, a brain chemical that affects mood, might contribute to SAD developing. Decreased sunlight exposure in autumn and winter can cause this.
• Biological clock (circadian rhythm): A lack of sunlight in winter may cause winter-onset SAD. A reduction in sunlight can disrupt your body's internal clock and lead to feelings of depression.
• Melatonin levels: Seasonal changes can also disturb the balance of the body's melatonin level, which helps regulate sleep patterns and mood.

What helps for SAD?

Seasonal depression can be debilitating, and there's no known way to prevent it altogether. However, some self-care methods might help, and if you take steps early on to manage your symptoms, you may be able to prevent them from worsening.

Remember that different things work for different people at different times. Only try what you feel comfortable with, and try not to put too much pressure on yourself. If something isn't working for you (or doesn't feel possible right now), you can try something else or return to it another time.

• Talk to someone. This is the first and most important step. Please book an appointment with your GP and tell them how you feel. They can help you get the treatment you need. Talk to your trusted family members or friends too. SAD is not something you need to go through alone.
• Make the most of natural light. This can be hard sometimes in the winter, especially if you work full time, but even a few steps outside on your lunch break can be enough light exposure to act as a mood booster.
• Light therapy. Some people have success with this. It involves sitting by a special light box for 30 minutes each day to simulate the sunlight missing during the winter months. Speak to your GP before trying light therapy.
• Exercise. Staying active is one of the most effective ways to boost our mood and can be hugely helpful for seasonal depression.
• Peer support. If you're experiencing seasonal depression, you are not alone. Why not come along to an AWARE support group and meet others going through similar things to you? Our support group members discuss shared experiences and coping strategies. Email info@aware-ni.org if you would like to join a group
• AWARE programmes. We have a range of mental health training programmes coming up in January & February that may help you manage your symptoms. Visit aware-ni.org/be-aware for more information.