Seasonal affective disorder and the role of hypnotherapy

It is officially Autumn - the days are beginning to grow shorter and the temperature is dropping. Some may find that their mood and energy levels dip during this season.

For those who suffer from seasonal affective disorder (SAD), this seasonal slump can feel overwhelming. SAD is more than the winter blues; it's a form of depression that occurs with the change of seasons, often in Autumn and Winter when daylight is reduced. Symptoms can include fatigue, difficulty concentrating, irritability and a general sense of sadness or lack of motivation.

While S.A.D is commonly treated with light therapy, medication or counselling, more people are beginning to explore holistic approaches, including hypnotherapy, to find relief. Hypnotherapy, a therapeutic technique that works by guiding individuals into a deeply relaxed and focused state, can be an incredibly effective tool for managing SAD. Accessing the subconscious mind, where negative thought patterns and emotional responses can be shifted, can help ease the effects of seasonal depression. 

My journey with SAD

My journey began as a teenager, at the time I didn't really fully understand what I was going through, but when the days became shorter and grey I would feel my mood sink. I would lose interest in activities that I normally loved and felt constantly exhausted, there were days when I would stay in bed until 2pm - completely to the detriment of my mental health. I didn't realise what I was experiencing had a name, or that there were other members of my family that also experienced this. 

It was when my mum reached out to me that things started to make sense. She explained that she too struggled with the same symptoms during the winter months. That was the first time I had heard of SAD and all of a sudden, everything began to make sense. Understanding that I wasn't the only one who suffered with these feelings and knowing that there was a medical name for it, meant that it was something real and something that my mum and I could address together.

At the time, I wasn't aware of hypnotherapy and it wasn't until later, after training, that I realised how powerful hypnosis could be in managing SAD. Once I learned the techniques and saw the results it produced in others, I began using hypnotherapy on myself and that is when I really began to notice a real shift in my mood and how I approached those winter months.

What is SAD?

SAD is a type of depression that follows a seasonal pattern, linked to colder and shorter days when there is less sunlight. It affects mood and energy and often can affect your daily life. Symptoms often include:

• low energy and fatigue
• difficulty concentrating
• changes in sleep patterns
• cravings for carbs and gaining weight
• a feeling of sadness, irritability or hopelessness

How hypnotherapy can help with SAD

The power of hypnotherapy lies in its ability to promote deep relaxation while helping individuals reframe how they think and feel about the darker and colder months. When someone experiences SAD, it's often tied to how their brain reacts to shorter days and reduced sunlight. Hypnotherapy works by addressing these subconscious associations, helping to create more positive and balanced responses to seasonal changes.

At Empowering Minds, I often use a combination of guided imagery, positive suggestions and deep relaxation techniques tailored specifically for clients with SAD. Here's a closer look at how these approaches work:

1. Guided imagery for emotional escape

Guided imagery is an extremely effective tool in hypnotherapy for those with SAD. During a session, hypnotherapists can guide clients through calming visualisations, helping them imagine themselves in bright, warm and energising environments - whether it's a sunny beach or a cosy, peaceful space full of light. This practice creates a mental escape from the dreariness of Winter, allowing the mind to focus on positive sensations rather than the cold and dark.

2. Positive suggestion to shift thought patterns

The subconscious mind is incredibly powerful in shaping how we think and feel. Through positive suggestion during a hypnotherapy session, hypnotherapists help clients rewire negative thoughts about the season. For instance, many people who suffer with SAD may subconsciously associate winter with feelings of being stuck, isolated or motivated. During hypnotherapy, suggestions can be introduced that help the client view winter as a time for calm reflection, self-care and even growth. 

3. Deep relaxation to reduce stress and anxiety

A key element of SAD is the heightened sense of anxiety or stress that can come with the lack of sunlight. Hypnotherapy can be highly effective at promoting deep relaxation, helping to lower stress levels and improving overall well-being. Through progressive relaxation techniques, hypnotherapists can guide clients into a deeply relaxed state, allowing their body and mind to release tension and worry. This state of relaxation soothes the nervous system and helps clients sleep better. 

Additional tips for coping with SAD

While hypnotherapy can be a transformative tool in managing SAD, there are also other practices that can complement this to help maintain emotional balance:

• Light therapy: Consider using a lightbox in the mornings to simulate natural sunlight and boost serotonin levels.
• Self-hypnosis: Practice self-hypnosis of meditation techniques at home to reinforce the relaxation and positive mindset established in sessions.
• Routine and movement: Establish a daily routine that includes physical activity, even if it's just a short walk outdoors to soak in some daylight.

Embracing Autumn and Winter with a new perspective

If you find yourself struggling with the effects of SAD, know that you're not alone - and there are ways to shift your experience. Hypnotherapy offers a unique and powerful approach to managing seasonal depression, helping you reframe negative associations with Autumn and Winter, regaining balance and peace.

Whether used on its own or alongside other treatments, hypnotherapy can be a gentle yet effective tool for navigating the challenges of SAD and emerging from the darker months feeling renewed and empowered.