What is Seasonal Affective Disorder (SAD)?

SAD – or the Winter Blues – got its name because it’s something that tends to recur on an annual basis at the same time (the start of winter). If you struggle with SAD then you’ll probably notice that the symptoms begin as the days get shorter. The early months at the start of the year can be particularly difficult, as the days are short and the weather is bad. We don’t currently have enough information to pinpoint exactly what causes SAD. However, we do know that it is probably linked to there being less sunlight in winter. Humans need sunlight, as it affects the balance of chemicals in our brains. One theory is that less sunlight means less stimulation for the part of the brain that is responsible for mood, appetite and sleep. Hence the symptoms of SAD, which can include feeling low, sleeping more and wanting to do less.

How to Cope with SAD

If you recognise the symptoms of SAD – or that your mood really shifts as we head into the winter months – then it’s worth looking at some professional help. Our private psychiatrist can help to look at the symptoms you’re noticing and work out whether they are potentially being caused by the Winter Blues. Sometimes, the start of the process of managing something like this is telling someone who understands and getting clarity on what’s happening so that you can work with it. A private psychiatrist will be able to help you work through the challenges you’re experiencing – because this can be very individual – and to understand how the lack of light can impact hormones like serotonin, as well as your body’s circadian rhythms.

Seeing a Private Psychiatrist to Treat the Winter Blues

A private psychiatrist will ask you more about your lifestyle when talking about whether you have SAD, for example patterns in eating and sleeping as well as any shifts in mood. There are a number of options available to help treat SAD, including light therapy, which is designed to give your body the exposure to sunlight that it might be lacking in winter. Working with a private psychiatrist can also give you tools to handle the emotional and mental effects of the Winter Blues, so that you can begin to manage your feelings differently and avoid feeling so overwhelmed by them.

Chase Lodge Hospital’s Private Psychiatry

The Winter Blues – or SAD – are a very real challenge for a lot of people at this time of year. Working with one of our private psychiatrists can provide a way to approach the Winter Blues from a different perspective so that you can have a different experience of it this year. Get in touch to book your appointment and set yourself on the road to a brighter future.

1. Balance Your Blood Sugar

Blood sugar levels can have a significant impact on your mood and energy. If your blood sugar dips too low (hypoglycaemia), you might feel tired, irritable, or even depressed. Consuming high-sugar foods can cause a rapid increase in blood sugar, followed by a sudden drop, leading to these symptoms.

Here’s how to keep your blood sugar levels balanced:

• Choose complex carbohydrates: Foods like whole grains, fruits, vegetables, and legumes are rich in fiber. They digest slower, providing a steady release of energy and preventing sudden blood sugar spikes and crashes.
• Combine protein with carbohydrates: Protein helps slow down the absorption of sugar into your bloodstream. Eating a combination of protein and carbs can help keep your energy levels stable.
• Limit sugary drinks and snacks: Sugary foods and beverages cause a rapid spike and subsequent crash in blood sugar levels. Opt for water, unsweetened tea, or homemade fruit-infused water instead.

2. Boost Your Intake of Brain-Healthy Nutrients:

Certain nutrients play a vital role in brain health and can help support mental well-being. Let’s look at a few:

• Omega-3 fatty acids: These essential fats are critical for brain health. A lack of Omega-3s in your diet can lead to mood swings and depression. Foods rich in Omega-3 include fatty fish like salmon, flaxseeds, chia seeds, walnuts, and fortified eggs.
• B Vitamins: B vitamins, particularly B-12 and Folate, are important for nerve function and the production of DNA and red blood cells, and a lack of them can lead to depression. They can be found in lean meats, dairy, whole grains, and leafy green vegetables.
• Vitamin D: Often known as the ‘sunshine vitamin,’ a deficiency in Vitamin D can cause mood disorders, including depression and seasonal affective disorder (SAD). While sunlight is the best source, you can also get Vitamin D from fatty fish, fortified dairy products, and supplements.

Remember, your brain needs a mix of nutrients to stay healthy and function well, just like the other organs in your body. Consulting a nutritionist is a great way to build a diet that’s good for your physical health and is also good for your mental health.

3. Stay Hydrated

Dehydration can cause a variety of physical symptoms, from headaches to fatigue, which can negatively affect your mood. The recommended water intake varies depending on your age, sex, weight, and activity level, but a general rule is to drink at least 8 glasses of water per day. If you’re not a fan of plain water, try infusing it with fruits or drinking herbal tea or coconut water.

A Mental Health Focused Routine

Eating a well-balanced, nutritious diet won’t cure mental health problems, but it can help improve your mood, give you more energy, and help you think more clearly. The right diet is the key to nourishing your body and mind. Remember to start small, plan ahead, and build a consistent routine.

With Chase Lodge Hospital, you can transform your well-being with optimal nutrition. Consult one of our experienced healthcare experts and make an appointment today. Our dedicated team will be happy to discuss your requirements and recommend the most suitable consultant.

1. Mental Health Affects Physical Health

The first fact to understand is the close connection between mental and physical health. Teenagers experiencing mental health issues can also suffer from physical symptoms, such as headaches, stomach aches, and tiredness. These are often dismissed as ‘growing pains,’ but they can be a sign of underlying mental health concerns. Chase Lodge Hospital believes in a holistic approach that considers both the mental and physical aspects of a teenager’s wellbeing. Healthy minds lead to healthy bodies.

2. Early Intervention is Key

Early intervention can significantly influence the course of mental health issues. It is not uncommon for teenagers to mask or hide their emotions. Noticing changes in behaviour, mood, and social interactions can be one of the most powerful steps in supporting a child towards mental wellbeing. Dr Sharon Taylor, our in-house Child and Adolescent Psychiatrist, advocates for early identification and intervention, which can lead to more effective support and better long-term outcomes for children and parents.

3. Understanding is Crucial

There’s a great deal of misinformation about mental health, leading to harmful stereotypes and stigmatisation. Education is vital in busting these myths and opening channels for better communication between parent and child. The more that parents and society-at-large understands teenage mental health, the easier it will be to recognise signs and seek help when necessary.

4. Mental Health Issues are more Common than you Think

In the UK, one in six young people has a diagnosable mental health disorder. Many more struggle without diagnosis, often due to the stigma surrounding mental health or lack of awareness. Recognising that mental health problems are widespread can help teens feel less isolated and more comfortable seeking help. So many teenagers feel like their issues are not “normal” and this can exacerbate already difficult-to-manage symptoms. Reassuring your child that what they are experiencing is a common part of life can help assuage any guilt they feel and also build up trust within your relationship. As their parent, you are their first line of defence and most trusted confidante.

5. It’s Okay to Ask for Help

Many teenagers fear that asking for help shows weakness. The truth is that asking for support demonstrates immense strength, courage, and self-awareness. Mental health help can come from many different sources; Whether talking to a friend, teacher, parent, or mental health professional, seeking assistance is a crucial step towards improving teenage mental health and should be encouraged.

6. There are Different Forms of Therapy

There is no one-size-fits-all approach to mental health. Treatments are highly individualised and can range from cognitive-behavioural therapy (CBT), family therapy, and psychoeducation. Our team at Chase Lodge Hospital, Dr Sharon Taylor, Dr Carolyn Webber, and Karen Millet, all have brilliant experience in child and adolescent mental health. We can offer advice on the most appropriate treatment methods and guide your child to better mental wellbeing.

Get the Support you Need

At Chase Lodge Hospital, we’re here to support teenagers and their families. Understanding these 6 facts about teenage mental health can be the first step towards better mental health for your whole family. Let’s prioritise their wellbeing and nurture their mental health as diligently as we do their physical health.

Get in touch today, and we’ll support you every step of the way.