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Feeling the Winter Blues

Thoughtful Talk confidentially to Samaritans any time of the day or night.

Whatever you're going through, whether it's big or small, don't bottle it up. We are here for you if you're worried about something, feel upset or confused, or just want to talk to someone.

As much of the UK has recently been covered in snow and experiencing freezing temperatures, the mild winters of recent years seem a distant memory. But while many people are merely concerned about the weather during a cold and lacklustre winter, there are those that face the winter months with dread and struggle to get through this time of year, every year.

Seasonal Affective Disorder (SAD) is a type of winter depression that affects an estimated seven per cent of the UK population every winter, according to the Seasonal Affective Disorder Association (SADA). It can be particularly severe during December, January and February, with symptoms of the disorder including feelings of depression, sleep problems, lethargy, over eating, anxiety, a loss of libido and mood changes. SADA states that while a larger number (around 17 per cent) suffer from a milder version – known as 'winter blues' - others find SAD so disabling that they cannot function in winter without continuous medical treatment.

However, those feeling low may not be clinically depressed. "Depression" as a term can often be used "very loosely", said a spokesperson from Depression Alliance, when there are periods where an individual may just be feeling down or concerned about events in their life. Recognising that circumstances that are making someone unhappy can change is important, she explained.

Seasonal Affective Disorder

Yet for those suffering from SAD, feelings of depression and a general lack of engagement can last for many months. The disorder is believed to be caused by a lack of sunlight, a problem aggravated by short winter days. Consequently, it is extremely rare in those living within 30 degrees of the Equator, where daylight hours are long, constant and extremely bright, according to the Mental Health Foundation.

NHS Direct suggests a number of methods to try to relieve the milder symptoms of SAD, such as getting outside as much as possible, taking regular, moderate exercise, eating a well-balanced diet, and trying to avoid stress.

For those suffering from more pronounced SAD, an often successful treatment for the disorder is light therapy, which the Mental Health Foundation says has been proved effective in up to 85 per cent of diagnosed cases. Light therapy involves spending up to four hours per day exposed to light, which is emitted from a special lightbox that is at least ten times the intensity of domestic lighting. In more severe cases of SAD, antidepressant drugs may be prescribed, sometimes combined with light therapy, but SAD professionals recommend speaking to a GP for anyone concerned about how they are feeling.

Recognising how you feel

What is paramount is recognising if you are feeling low or depressed and seeking support, not ignoring it, experts suggest.

"The really important thing to get across is that recovery happens. People can get over depression," a spokesperson from Depression Alliance commented. "Some people can have one episode and it may not occur, for other people it may become a chronic illness that will come back and stay with people at different times during their lives."

She added that the "secret" is about "really understanding what it is, going to get help as soon as possible, and then working on the techniques that are right for you to maintain recovery."

"It's important for people to find something else, to regulate their lifestyle and really try to address some of the issues that have gone on there," she advised.

Prevention is better than cure?

While treatments for depression, including advances in light therapy, continue to be researched and tested, means of preventing depression are central to recent studies.

Looking at the prevention of depression in teenagers, a £1 million trial is taking place across Bath, Bristol and Nottingham. This aims to test whether a school-based depression prevention programme developed in Australia - the Resourceful Adolescent Programme (RAP) - is effective in reducing depressive symptoms in high risk children in the UK.

The programme will provide group therapy in the classroom, designed to teach children ways of dealing with negative feelings. According to the study, approximately 20 per cent of pupils per class could be at high risk of depression.

Professor Paul Stallard, a consultant psychologist at the University of Bath who is leading the study, explained the aim of the research in an interview with the Guardian: "Everybody knows that depression in young people is not uncommon. We also know it can start during adolescence. The idea here is to see if we can prevent young people from developing low moods and keep them emotionally healthy and well."

Mental health a "national priority"

With the statistics showing that one in four people will experience some kind of mental health problem in the course of a year, mental health needs to be made a "national priority", says The Mental Health Foundation. The charity's chief executive, Dr Andrew McCulloch, said: "It is paramount that people know to look after their own mental health because it can have an enormous impact on a person’s ability to work and be in fulfilling, healthy relationships, as well as on their physical health and life expectancy."

If you are feeling anxious, concerned or depressed and are in need of emotional support, you can call Samaritans 24 hours a day, seven days a week by phone on 08457 909090 (GB), or 1850 609090 (ROI), email at jo@samaritans.org or face to face, visit http://www.samaritans.org/ to find your nearest branch.