The Silent Struggle of SAD: Signs, Stigma & Steps To Help From a Health and Wellness Coach

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Written by:

Karina Marais

HCA Graduate Health & Wellness Coach

As we settle into January, the festive sparkle has faded, and we're left with the reality of shorter days and longer nights. The cold weather and lack of sunlight can start to take their toll, and many of us begin to feel a shift in our mood.

For some, these seasonal changes can trigger a form of depression known as Seasonal Affective Disorder (SAD). Affecting both men and women, SAD is a common condition that impacts around 1 in 20 people in the UK. However, it can present itself differently in each person, influenced by societal expectations, personal coping mechanisms, and cultural stigma. Understanding how SAD impacts us, why it can be hard to ask for help, and the simple steps to alleviate the symptoms can make all the difference in navigating the winter months.

Spotting Seasonal Depression in Men and Women – Insights from a Health and Wellness Coach 

SAD typically starts in late autumn or early winter and fades away as spring arrives. Common symptoms include sadness, low energy, irritability, and a general lack of motivation. Both men and women may experience a deep fatigue that affects their productivity, making it harder to enjoy activities they once loved. Other common changes can be experienced in sleep patterns, appetite, and even libido.

However, the way these symptoms present can differ. For example, women may experience more overt emotional signs like crying or withdrawing from social activities. Men, on the other hand, might show their distress through irritability, anger, or engaging in risky behaviours. Because of these differences, it can be harder for people to recognise that these feelings are actually linked to SAD, especially if they are internalising their struggles.

Cultural Stigma: The Gender Divide

Cultural norms around emotional expression play a huge role in how both men and women experience SAD. Men are often taught to "tough it out" or "man up," which can make it difficult for them to acknowledge their mental health challenges. They might brush off their symptoms as simple tiredness or irritability, avoiding the possibility that they might need support. Women, while often more encouraged to express their emotions, still face stigma around seeking help, as mental health struggles can sometimes be unfairly seen as a sign of weakness. This cultural pressure can leave both men and women feeling isolated and reluctant to open up about their experiences.

Mind-Body Connection: The Impact on Physical Health

Seasonal depression doesn’t just affect our emotions - it can have a real impact on our physical wellbeing too. Both men and women may find themselves reaching for comfort foods, especially those high in carbohydrates, which can lead to weight gain and reduced energy. As a result, people may find themselves spending more time indoors, which in turn, can make things worse. Other physical symptoms, such as headaches or difficulty concentrating, can add to the frustration, creating a cycle of low mood and low energy. This mind-body connection can make it even harder to break free from the grip of SAD.

Relationships and Social Consequences

SAD doesn’t just affect individuals - it can also take a toll on their relationships. Both men and women may find themselves withdrawing from social gatherings, avoiding interactions with loved ones, or not participating in activities they usually enjoy. These changes can strain relationships, especially if family or friends don’t recognise the signs or know how to offer support. That’s why it’s so important for loved ones to keep an eye out for changes in mood or behaviour and encourage their friends or family to seek help if they need it.

Top Tips to Alleviate the Symptoms of SAD From a Health and Wellness Coach 

Taking small, proactive steps can make a big difference when it comes to managing seasonal depression. Here are five simple tips to help ease the impact of SAD:

• Get Outside and Expose Yourself to Daylight: Even on overcast days, natural light can have a significant positive effect on your mood. Try to spend time outdoors during daylight hours, even if it’s just for a short walk. If it’s hard to get enough sunlight, consider a light therapy box to simulate natural daylight indoors.

  
  

• Move Your Body: Physical activity can help combat fatigue and improve your mood. It doesn’t have to be intense - gentle movement like yoga, walking, or stretching can help release endorphins and reduce stress, making it easier to cope with the winter blues.

• Eat Nutritious, Balanced Meals: What we eat plays a key role in how we feel. Try to incorporate plenty of nutrient-dense foods such as fresh vegetables, lean proteins, and whole grains. These can help stabilise blood sugar and improve your energy levels, helping to fight off the fatigue associated with SAD.

  
  

• Prioritise Self-Care: It's essential to take time for yourself, even if it’s just a few minutes each day. Whether it's a calming bath, reading a book, or simply sitting in a quiet room with no distractions, moments of self-care can make a world of difference in helping to manage the symptoms of SAD.

While Seasonal Affective Disorder can feel overwhelming, it’s important to remember that you don’t have to face it alone. Understanding how SAD manifests differently in both men and women can help us recognise the signs and encourage open conversations, while a few small and simple changes can help you cope more effectively through the winter months.

If you’ve been inspired by the role a Health and Wellness Coach can play in supporting people through challenges like SAD, you might be interested in exploring this rewarding career for yourself. Becoming a Health Coach allows you to help others improve their physical and mental wellbeing while making a real difference in their lives.

To get started, we’re offering a free introductory webinar where you can learn more about what being a Health Coach involves, the skills you’ll develop, and how you can turn your passion for wellness into a fulfilling career. Join us to discover if this path is right for you: view our upcoming webinars here.