Today's the shortest day of the year — the middle of winter — when some people can feel emotionally down and want to hibernate.
While darker skies can make us feel a bit flat, what if the weather is causing a few too many duvet days? And how do you know if your mood is more than a case of the so-called "winter blues"?
Seasonal Affective Disorder (SAD) is a psychological condition more common in cold countries but also affects New Zealanders.
Seven Sharp spoke to clinical psychologist Jacqui Maguire about the nuanced and misunderstood mood disorder.
What is Seasonal Affective Disorder, and why does it happen?
"Seasonal Affective Disorder is a type of depression that occurs during the autumn and winter months of the year. The thinking behind it is that when we have reduced sunlight hours, it can interact with our bodies in a number of ways," said Maguire.
(Source: Seven Sharp)
"It can affect our circadian rhythm, which controls our sleep and wake cycles. It may also interfere with hormones, like melatonin, which regulates mood and sleep. Or serotonin, a hormone that plays a role in our feelings of happiness and joy."
How common is it in New Zealand?
"It's a range. Reduced sunlight hours where you are in the world is correlated with your risk of experiencing Seasonal Affective Disorder.
"It can range from anywhere from 1% to 9% [of the population]. If you're in the depths of the South Island, perhaps you're at a higher risk than someone in Fiji."
What are some of the signs and symptoms?
"If you think about depression, the common symptoms are: My mood is low; perhaps I'm fatigued; and my energy is not where it normally is. I have sleep disturbances, a change in appetite, finding it hard to concentrate.
"I want to withdraw from people socially. I get irritable and grumpy," explained Maguire.
(Source: Seven Sharp)
"Your typical depression signs are the same as what you see in SAD. The World Health Organisation also says that oversleeping, high interest in carbohydrates, putting on weight, and having reduced energy are also specific signs of SAD.
"Think of it almost like human hibernation."
What should I do if I suspect I'm affected by SAD?
"The frontline call always is — if you've noticed a change in your mood, your body, how you're feeling, or your desire to interact with the world around you — go and talk to your GP.
"No matter what we're talking about, that is always our frontline call," added Maguire.
"If you can't get to your GP, or you're in an organisation with an employee assistance programme, talk to somebody who might know something about Seasonal Affective Disorder and can point you in the pathway of strategies that might help."
Seasonal Affective Disorder: 'Think of it almost like human hibernation', says clinical psychologist Jacqui Maguire. (Source: Seven Sharp)
"We know what's effective for Seasonal Affective Disorder," said Maguire.
"The most evidence-based treatment for SAD is lightbox therapy — sitting in front of a really high lux light for a certain amount of time a number of days a week to try and overcome that light deficit.
"Also, for some people, treatment might be medication or talking therapy. Those are the clinical strategies for helping to manage Seasonal Affective Disorder," she said.
"Alongside that are all the things we know that promote healthy living, help improve mood and are really important.
"Even if it's yucky weather outside, still trying to get out, be in nature, exercise, and fuel your body with good food even if you feel like hunkering down inside," Maguire advised.
"Going out and connecting with people that are meaningful to you."
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