How to Lighten the Load of Seasonal Affective Disorder

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Discover practical tips for brightening your mood and beating the seasonal slump

As the days grow shorter and the air turns colder, many of us begin to feel more than a shift in the seasons. 1.6 million people in the UK sense a shift in their mood too.

Commonly caused by lack of sunlight, this autumn/winter malaise is known as Seasonal Affective Disorder – and it’s much more than just feeling blue.

In this blog, we'll explore what Seasonal Affective Disorder is, why it happens and different ways you can manage your mood, even in the darkest months.

What is Seasonal Affective Disorder?

Seasonal Affective Disorder, or SAD, is a type of depression caused by a chemical change in the brain linked to lack of sunlight. While SAD tends to develop during adulthood, the risk increases with age. Often, women are more affected than men.

In most cases, SAD symptoms begin in the late autumn months and ease as the weather warms up. While less common, some may start to experience the effects of SAD in the late spring to early summer.

Recognising SAD in yourself:

Persistent low mood
Loss of pleasure/interest in everyday activities
Feeling irritable
Feelings of despair or worthlessness
Tearfulness
Feeling stressed or anxious
Low libido
Social withdrawal

These symptoms can disrupt your routine, drain your energy, affect your relationships and impact you at work. That's why it's so important to pause and reflect on how you're feeling.

By staying aware of your mood and taking action, you can help beat the winter slump and keep a positive mindset all season long.

Tips to Manage SAD

Let There Be Light: Exposure to light is believed to boost your mood and energy levels, but we all know that sunlight in winter can be scarce. To mimic the beneficial effects of sunlight, you can use a light therapy box or SAD lamp for about 20 to 30 minutes within the first hour of waking up.

Try to also get as much natural light as you can, as even 5 minutes of sunlight on your arms, hands and face two to three times a week is enough to boost Vitamin D and feel the benefits.

Explore the Great Outdoors: Even on cold winter days, getting outside in the fresh air and sunlight can strengthen your immune system, enhance your sleep and reduce stress levels.

Activities like walking, hiking or even sitting in a park allow you to top up your Vitamin D resources while also connecting you to the beauty and tranquillity of nature.

Move to Improve: Physical activity can boost serotonin function in the human brain – the lack of which is thought to play a role in depression, anxiety and mania.

If the frostier months have left you feeling flat, try an online workout class, a restorative yoga session, a walking pad when working from home, or any activity that gets you moving.

Stay Connected: Socialising with friends, family and colleagues can help to lift your spirits when you’re feeling low. Plus, socialising can promote a sense of safety, belonging and security which can firm up your resilience in the face of SAD.

Remember to reach out to those around you in the winter months and consider joining local clubs, community events or online support groups to engage with others who understand your experience.

Feed Your Mind: In order to thrive, our bodies need to be fuelled by the right nutrients through a well-balanced diet. This helps us to replenish our vital reserves and gives us extra fortitude to cope with life’s little challenges.

When SAD sets in, try some winter-friendly fare like leafy greens, fish and nuts. Vitamin D, Omega-3 and carb-rich foods are great for boosting energy and brightening your mood when the days get darker.

Step Up Your Self-Care: Another way to manage SAD is with regular mindfulness. Yoga, meditation or breathwork are effective (and free) tools that can help you process your feelings and stay present, making it easier to focus on the positive aspects of your life.

When SAD symptoms start to creep in, it’s important to have some form of self-care routine that can help you feel relaxed. This could be taking a warm bath, reading a book, setting aside time for hobbies, or even taking a moment to enjoy a comforting cup of tea.

Create a SAD-Free Space

Your home and work environment can have a huge impact on your mood. Here are some tips to help you create an atmosphere that enhances your wellbeing and lifts your spirits during the winter:

Enhance natural light by keeping the curtains open

Keep your space clean and tidy

Stay cosy with warm blankets, hot drinks and candles

Try using a light therapy lamp
Play soft, relaxing music at a low volume

When to Seek Help for SAD

It’s normal to feel low in the winter. But if symptoms of SAD become unmanageable or overwhelming, it might be time to seek some help.

Reach out to a mental health professional like a counsellor, especially if it feels like you can’t shift the feeling of sadness or loss of motivation. You can access a range of support through your Employee Assistance Programme, including telephone, virtual or face-to-face counselling along with a wide range of CBT workbooks.

You can also explore local support groups to connect with others who are experiencing the same struggles, or speak to an expert via one of the following helplines:

Anxiety UK: 03444 775 774

Mind: 0300 102 1234

Campaign Against Living Miserably (CALM): 0800 58 58 58

Rethink Mental Illness: 0808 801 0525

While this time of year can feel difficult, there are so many little steps you can take to manage your mood and boost your wellbeing.

Why not try something today? Step outside for a dose of fresh air, invest in a SAD lamp for the upcoming season, or practice some meditation to help ground yourself and keep the winter blues at bay.