Winter can be a dark time. Refreshing brown leaves fell from the trees. Flowers wilted. Especially in the midst of a cost of living crisis, everything is freezing and there is little to no sunshine. Pleasure is sparse and can take a toll on your sex life in the dark.
Seasonal Affective Disorder (SAD), also known as “winter depression”(opens in new tab) It’s a form of depression that comes and goes in seasonal patterns. Symptoms include:(opens in new tab) Persistent depression, irritability, longer sleep than usual, lethargy and, importantly, decreased libido.
In the UK, SAD affects the environment 2 million people(opens in new tab)Not surprisingly, we spend months in darkness during the winter months. every year, About 5% of the US population(opens in new tab) experienced SAD, 4 out of 5 of these people are women(opens in new tab).
Mental health and sex are completely intertwined(opens in new tab)like regular depression, SAD can affect intimacy and promote sexual dysfunction. National Institute of Mental Health(opens in new tab) SAD has been found to be diagnosed four times more often in women than in men. Elsewhere, 2018 research(opens in new tab) We concluded that women experienced seasonal variations in depressive symptoms in addition to fatigue and anhedonia, or loss of ability to feel pleasure. And that joy extends into her bedroom.
How does SAD affect your sex life?
So how does SAD affect sex? According to the NHS, depression can result in: Women who have trouble reaching orgasm(opens in new tab)and loss of libido. Men with depression often experience these symptoms too(opens in new tab), alongside erectile dysfunction or problems obtaining and maintaining an erection.Depression can affect self-esteem(opens in new tab) Body image can influence our desire to be intimate with our partners.
What to do if your body image is affecting your sex life
sex release 3 pleasure hormones(opens in new tab) Dopamine, endorphins, and oxytocin can temporarily relieve the symptoms of SAD. All of this promotes pleasure, emotional regulation, and her one-on-one bond with her partner. Sex before bed, whether solo or with a partner, can release prolactin(opens in new tab)helps and induces a sense of rest and relaxation REM sleep(opens in new tab)With all these sex-related benefits in mind, SAD’s compromise on sexual pleasure can be frustrating.
Ness, 33, has been aware of the symptoms of SAD since she was a teenager.She always suffers from the darker times of the year and suffers from her low mood and exhaustion.She has tried everything from St. John’s wort(opens in new tab) (It’s a herbal medicine some people take for mental health conditions.) To the SAD lamp. I think,” recalls Ness. “During the spring and summer, my sex life is more active. I feel more connected to myself – I’m happier and more sexually connected.”
“During the spring and summer, my sex life is more active. I feel more connected to myself – I’m happier and more sexually connected.”
In relationships, Ness’s SAD stands out. She didn’t feel supported all the time. “Her past partner often made me live in grief,” she explains. “My current partner is supportive of me and understands that not only relationship issues but also daily activities can be difficult during the winter months.”
What to do if your mental health is affecting your sex life
Caroline West, PhD, PhD in Sexuality Studies and now working as a consent educator, explains that our sex lives and mental health are intrinsically linked. She says, “If you’re feeling depressed, your physical health can suffer, which can lead to decreased libido and body positivity,” says West.
This is the most important factor for a very good orgasm
“When our mental health is overwhelmed, our energy levels are drained, people see sex as too much work, and they don’t want to have sex.” Thoughts may not be very sex-positive,” West explains.
So how can people with SAD reduce the impact on sex? Taking time for self-care, reconnecting with the body through masturbation, and spending time physically connecting with your partner can help alleviate symptoms and help you get through winter. Helps promote happier and more enjoyable sex between
“When our mental health is overwhelmed, our energy levels are drained, and people may view sex as too much work and not want to have sex.
Dr. Hana Patel(opens in new tab) He is a GP Specialist in Mental Health, a GP Expert Witness, and publishes professional information, guidance, and opinion on the medical care provided by GPs. “Mental health problems can affect sexual health. She finds it hard to find joy in things, Patel tells Mashable.As she explains, low vitamin D levels, like a family history of depression, can also put you at risk of developing SAD. can affect
“To increase your vitamin D, try to get outside during the day as much as possible, sit by the window at work, increase your exercise level, eat a varied and balanced diet, and avoid stress as much as possible. Mindfulness and stress. Consider management techniques,” advises Patel. “Some people prefer to take vitamin D supplements during the winter, while others want to try a SAD lamp.”
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Similarly Mindful sex can help. according to meditation app headspace(opens in new tab)Incorporating mindfulness into your sexual experience, whether partnered or solo, can help reduce that experience.One of her studies conducted with women in University of British Columbia(opens in new tab) Alongside mindfulness meditation at home, participants attended three mindfulness meditation sessions at two-week intervals. This period of meditation increased desire, arousal, lubrication, and overall sexual satisfaction.
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Jasmine Eskenzi is the founder and CEO of The Zensory, a mindful productivity app. “Paying attention during sex can boost your self-esteem, self-acceptance, and self-compassion,” says Jasmine. Inhale, hold your breath for 7 seconds, exhale for 8 seconds, and repeat until you feel calm.”
Try not to think of sex as a one-time event, whether it’s with a partner or solo. spend time on that. If you’re in a relationship, no matter what it looks like, investing in it can have an impact as well. Turn off the TV and cook a nice meal together or order takeout And so on, prioritize regular date nights. Creating these intimate memories helps strengthen the bond, both emotionally and sexually.
How to work on your self-esteem with these helpful tips
communicate with partners
Taking the time to communicate is fundamental, so check in with your partner regularly as well. You can also practice this in your relationship with yourself by examining what excites you. “Ask your partner what they think is sexy about you.(opens in new tab) — advise. “Not only does this give both of you confidence, but it can lead to better sex because it allows you to stress and focus on these things in bed. The more confident you are, the better sex you have.” more likely to.”
Keeping the boudoir a no-phone zone can also have poignant effects, as Murphy believes. “Scrolling through her phone before bed can affect her ability to form a deep connection with her partner, as well as reduce her ability to get aroused by seeing her social feed of negative news. There is a lot of potential,” says Pippa. “Keep your phone outside the bedroom and allow her last 10 minutes before bed to get intimate with your partner through sex and conversation.”
Remember: sex can be anything you want. You can define intimacy any way you like.” Explore what works: Consider keeping a SAD sex diary and write down how you are feeling each day in terms of mood and libido. Then you can spot patterns and develop self-tuned coping mechanisms to make the boudoir painful. and Depression friendly as much as possible. Sex and SAD don’t have to be enemies.
If you have suicidal thoughts or are going through a mental health crisis, talk to someone. If you live in the US, type START on the Crisis Text Line at 741-741. 988 will get you to 988 Suicide and Crisis Lifeline. Trans Lifeline 877-565-8860; or The Trevor Project (866-488-7386). Type START on the Crisis Text Line at 741-741. Call the NAMI Helpline at 1-800-950-NAMI, Monday through Friday, 10:00 a.m. to 10:00 p.m. Eastern Time, or contact us by email. [email protected]If you don’t like the phone, consider using the 988 Suicide and Crisis Lifeline Chat below. Crisischat.org(opens in new tab). is here List of international resources(opens in new tab)If you are in the UK call Samaritan(opens in new tab) Call us on 116 123 or contact Shout, the UK’s free 24/7 mental health service. (opens in new tab)(send message to 85258).
