Understanding Seasonal Affective Disorder (SAD)
The NHS describes a condition known as seasonal affective disorder (SAD), sometimes referred to as “winter depression.” SAD is typically linked to the colder, darker months and may bring about symptoms such as:
- Lower energy and fatigue
- Difficulty concentrating
- Irritability and sadness
- Weight gain or changes in appetite
- A general lack of motivation
These symptoms are often tied to the reduced sunlight during autumn and winter. Sunlight plays a key role in regulating our circadian rhythm (the body’s internal sleep-wake cycle) and serotonin levels, which impact our mood. Low levels of serotonin can contribute to feelings of depression
Practical Tips For Practitioners
While we can’t bring back the sunlight, there are steps we can take to manage SAD and maintain our well-being:
- Light therapy
Light therapy involves using a special lamp to mimic sunlight. Spending time in bright, natural light during the day can help regulate circadian rhythms and improve mood. Consider how natural light in your early years setting can also benefit the children and staff. - Prioritise nutrition
Nutrition plays a key role in emotional well-being. Encourage balanced meals and snacks with plenty of fresh fruits, vegetables, and whole grains. These can stabilise energy levels and support mood. For the children in your care, nutritious snacks can help sustain their focus and behaviour throughout the day. - Create positive routines
Having a consistent daily routine helps maintain a sense of normality and predictability, which can be reassuring during mood fluctuations. For practitioners, this might include regular meal breaks and opportunities to recharge. For children, structure in activities can provide comfort and reduce irritability. - Get moving
Physical activity, even gentle movement, can release endorphins that boost mood. Incorporate active play and outdoor time into your daily schedule. Even a brisk walk with the children on a bright day can lift everyone’s spirits – even if it’s just around your outdoor space! - Encourage connection
Interactions with others are vital for emotional health. Share feelings with colleagues or talk to parents about changes in children’s behaviours during this season. Building strong relationships creates a supportive environment for all.
Supporting Children In Early Years Settings
As practitioners, you can also support the children in your setting by being mindful of their moods and energy levels. Seasonal changes might affect their behaviour, so look for signs of fatigue, restlessness, or changes in appetite.
Activities such as storytelling in cosy spaces, arts and crafts to brighten the room, or mindfulness exercises like deep breathing can help foster a sense of calm and positivity during darker months.
A Focus On Well-Being
By understanding how seasonal changes impact emotional well-being and taking proactive steps, you can create a nurturing environment for yourself and the children in your care.
Remember, taking care of your mental and physical health equips you to provide the best possible support for others. Nutrition can also help, with foods that boost melatonin stores – see the list later in the article.
The Impact Of Seasonal Changes
SAD may not affect everybody, but many of us experience some form of seasonal adjustment that harms our emotional well-being. These feelings of ‘summer blues’ can still have a profound impact on our day-to-day functioning. Here are a few reasons why:
- Reduced sunlight and serotonin levels: Even without SAD, the decline in sunlight can lead to a drop in serotonin levels. Serotonin is a neurotransmitter associated with mood regulation, circadian rhythm, digestion, and motivation. A drop in serotonin can lead to a lower mood
- Changes to routine and lifestyle: Many people adopt a more relaxed schedule during summer, especially if they have school-aged children. The transition to rigid routines, school, and work can exacerbate feelings of low mood, fatigue, and irritability
- Feelings of nostalgia: The end of summer can feel like a loss. We often anticipate summer for so long, making plans that come to an end as the season changes. This can trigger negative emotions, making it harder to focus and stay energised
The Role Of Nutrition In Mood Regulation On Seasonal Affective Disorder
Food plays a significant role in managing mood fluctuations. Here are some examples:
- Consume Omega-3 fatty acids: Found in oily fish (salmon and mackerel), flaxseeds, and walnuts, these have been linked to improved mood and reduced symptoms of depression
- Stay hydrated: Even in colder months, dehydration can lead to fatigue, difficulty concentrating, and mood disturbances. Staying hydrated helps maintain energy levels and overall well-being
- Limit ultra-processed foods: Foods high in fat, sugar, and salt can increase mood fluctuations and depression. Stable blood sugar levels help maintain a stable mood
- Get moving and spend time outdoors: Physical activity and outdoor time, even in colder weather, can energise and improve mood
- Practice mindful eating: Take the time to chew food properly, eat without distractions, and savour meals. This helps with mood regulation and feelings of satisfaction
- Eat foods rich in tryptophan: This amino acid converts to serotonin and melatonin, aiding mood regulation and sleep. Foods include:
– Dairy produce (a glass of milk before bed may help)
– Tuna
– Turkey and chicken
– Nuts and seeds
– Oats
– Cheese (a source of vitamin B6, which enhances memory).
Embracing The Changing Seasons
The end of summer can be welcome for many, bringing excitement for seasonal holidays like Halloween, Diwali, and Christmas. However, for those experiencing SAD or a touch of the end-of-summer blues, it’s essential to focus on emotional well-being and the role nutrition plays in supporting overall health and a positive mood.
