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Embracing Autumn and Battling the Winter Blues:

Recognising and Coping with Seasonal Affective Disorder (SAD)

As the clocks go back and we settle into the rhythms of autumn, the seasonal shift becomes more obvious— shorter days, longer nights, and temperatures starting to drop. While this change can bring the comfort of warm drinks and cosy jumpers, it also brings challenges, especially for those affected by Seasonal Affective Disorder (SAD). This time of year, particularly for those in demanding industries like hospitality, can have real implications for mental health, as dark mornings and early evenings reduce the amount of sunlight we’re exposed to each day. How do you recognize SAD, common symptoms, treatment options, and ways the hospitality industry can help their teams cope.

What is Seasonal Affective Disorder (SAD)?

SAD is a type of depression that follows a seasonal pattern, typically beginning in late autumn and lasting through winter. The exact causes aren’t fully understood, but experts believe it’s closely tied to reduced sunlight exposure during the autumn and winter months. Sunlight plays a key role in regulating our body’s circadian rhythms and influences serotonin, a hormone affecting mood. With fewer daylight hours, these rhythms can become disrupted, often causing feelings of low mood, lethargy, and sleep issues.

 Recognizing Symptoms of SAD

Symptoms of SAD can range from mild to severe and may mimic other forms of depression, making it important to recognise specific signs. Here are some of the most common symptoms:

  • Persistent Low Mood: SAD sufferers often feel persistently low, hopeless, or irritable, with a reduced interest in activities they usually enjoy.
  • Increased Sleepiness: Many people with SAD feel a heightened need to sleep or find it hard to wake up, despite sleeping longer.
  • Appetite Changes: Often, SAD can lead to cravings for carbohydrates and weight gain.
  • Difficulty Concentrating: Low energy and reduced motivation can impact focus and productivity.

Hospitality staff, who often work long hours in fast-paced, high-stress environments, may be more susceptible to these symptoms during the darker months. An early start before sunrise and finishing shifts after sunset limits natural sunlight exposure, which can worsen SAD symptoms.

 Treatment and Coping Strategies for SAD

While SAD can be challenging, there are several effective treatments and strategies to help manage its symptoms. Here are some approaches that can make a difference:

  1. Light Therapy: Using a light therapy box for about 20-30 minutes daily can mimic natural sunlight and boost serotonin production. Many people find light therapy a helpful and effective treatment, particularly if started early in the season.
  2. Vitamin D Supplements: Sunlight is a primary source of Vitamin D, and low levels have been associated with depression. A daily supplement, taken under a healthcare provider’s guidance, can support mood regulation.
  3. Exercise and Physical Activity: Regular exercise has a powerful mood-boosting effect, releasing endorphins that improve wellbeing. A quick walk outside during breaks can maximize sunlight exposure.
  4. Structured Routine and Self-Care: Maintaining a regular sleep schedule, eating balanced meals, and engaging in activities that bring joy can help keep the body’s rhythms on track and reduce SAD’s effects.
  5. Therapy or Counselling: Talking to a mental health professional can provide coping tools and emotional support. Cognitive Behavioural Therapy (CBT) has proven particularly effective for many with SAD.

 Impact on the Hospitality Industry

For teams in hospitality, the pressures of the season can be even more pronounced. With the approach of a busy period ahead, hospitality staff often face increased workloads and prolonged shifts, leaving little time for self-care. The toll of early mornings, late nights, and limited exposure to daylight can heighten the risk of SAD symptoms in an already demanding environment.

Managers and employers in the hospitality sector can help by fostering an environment of support and wellbeing. Allowing flexible break times, encouraging outdoor breaks, and providing access to mental health resources can significantly alleviate the stressors associated with the season. Where possible, rotating shifts to give each employee some exposure to natural light can also make a positive impact. Additionally, offering access to wellness programs and even providing light therapy lamps in staff areas can go a long way in boosting mood and energy levels.

 In conclusion

With winter on the horizon, it’s essential to prepare for the challenges it can bring, when staff wellbeing is critical to performance and morale. By staying informed, recognising symptoms early, and employing appropriate coping strategies, both individuals and workplaces can lessen the effects of Seasonal Affective Disorder, helping teams navigate the darker months with a little more light.