Seasonal Affective Disorder (SAD) is a type of depression that comes and goes with the seasons, usually hitting people in the winter months. In the U.K., with the long, dark, cold winters, it’s not surprising that quite a few people, including me, struggle with it. Managing SAD can be tricky, especially if you’re not used to dealing with it. But there are ways to get through the season without feeling like you’re buried under a cloud.
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As always, I would encourage you to speak to a qualified medical practitioner about an issue such as seasonal affective disorder, that may be impacting your mental health. There are prescribed medications that may help to ease symptoms and help you manage winter better, so it’s always good to talk to someone and see what help is available.
These are holistic suggestions that you can self manage with, that I have found helpful, in conjunction with medical care.
1. Light Therapy
One of the most common treatments for SAD is light therapy. Since SAD is often triggered by the lack of sunlight during the winter months, this treatment tries to make up for it. Specially designed lightboxes mimic natural sunlight, and spending around 30 minutes a day in front of one can boost your mood significantly. You can get these lights* from various shops or online, and they’re pretty easy to use. Just pop it on while you’re reading, eating breakfast, or working from home. It’s like soaking up some sunshine without having to brave the cold.
Some people even swear by sunrise alarm clocks. They gradually brighten your room, simulating a natural sunrise, which helps you wake up feeling less groggy and more ready to face the day.
2. Get Outside Whenever You Can
Even though it’s cold and miserable, getting outside in the daylight is crucial. Natural light, even if it’s cloudy, can still have a positive impact on your mood. Try to get out for a walk, even if it’s just for 10 or 15 minutes during your lunch break or when the sun (if it makes an appearance) is at its peak. Fresh air and movement are good for both your physical and mental health, and a little bit of exercise can go a long way in keeping the winter blues at bay.
Plus, being out in nature, even in its winter form, can help ground you. A bit of greenery, even if it’s frosty, or the sight of a robin hopping about can lift your spirits. Just remember to wrap up warm!
3. Keep Active
Exercise is one of the best ways to fight off depression in general, and it’s no different for SAD. When you exercise, your brain releases endorphins, which make you feel good. It doesn’t have to be anything too strenuous – even light activities like yoga or a gentle jog can help. If the weather outside is putting you off, try an indoor workout. Loads of apps and YouTube channels offer free workout sessions, so you don’t even need to leave the house.
The key is consistency. It might feel like an uphill battle to get started, especially when you’re feeling sluggish, but once you get into a routine, you’ll likely start to feel the benefits. Plus, it’ll help keep your energy levels up, which is often a big struggle when dealing with SAD.
4. Socialize (Even When You Don’t Feel Like It)
When you’re feeling low, it’s easy to withdraw and isolate yourself. But spending time with friends and family can make a big difference. Even if you don’t feel like it at first, once you’re out with people you enjoy being around, it can help lift your mood. Plan regular catch-ups, even if it’s just a quick coffee, a chat over Zoom, or a night in with your mates watching a film.
If your friends and family are busy or far away, you could join a local group or club. It could be anything – a book club, sports team, or craft group. Connecting with others can give you something to look forward to, and being part of a community can help combat that feeling of isolation that often comes with SAD.
5. Maintain a Routine
Winter often throws us off our routines – shorter days make us want to hibernate, and the cold makes us want to stay under the duvet all day. But sticking to a regular routine can really help in managing SAD. Go to bed and wake up at the same time every day, try to get in three meals, and plan some sort of activity each day, even if it’s something small like going for a walk or doing a bit of cleaning.
It’s all about keeping some structure in your day so that the winter months don’t feel like an endless stretch of nothingness. Routines can help you stay grounded and give you small wins to feel accomplished about, which is a big mood booster.
6. Eat Well
It’s tempting to reach for comfort food during the winter months, especially when you’re feeling down. While there’s nothing wrong with indulging in a bit of comfort now and again, eating a balanced diet can really help with SAD. Try to make sure you’re getting enough nutrients, especially vitamin D, which is something we all lack during the winter due to the lack of sunlight.
Oily fish, eggs, fortified cereals, and supplements can all help boost your vitamin D levels. Eating a healthy mix of fruits, vegetables, and whole grains can also keep your energy up and stabilize your mood. A good diet won’t cure SAD, but it can definitely make the symptoms a bit easier to manage.
7. Consider Talking Therapy
Sometimes, managing SAD on your own isn’t enough, and that’s okay. Talking to a professional can help you get through the tough times. Cognitive-behavioral therapy (CBT) is one of the most recommended treatments for SAD, as it helps you reframe negative thoughts and develop coping strategies. You can access therapy through the NHS, though there might be a waiting list, or you could go privately if that’s an option.
Even if you’re not seeing a therapist, talking to friends or family about how you’re feeling can be a huge relief. Just having someone listen and understand can make a big difference.
8. Supplements
There are supplements that may be beneficial for you to help ease some of the symptoms of Seasonal Affective Disorder. It’s worth doing some research but also talking to your GP about what might work and what is safe to take, particularly if you are taking other medications that may interact with them.
9. Be Kind to Yourself
Finally, be kind to yourself. It’s okay to feel low during the winter months. Don’t beat yourself up for not being as productive or cheerful as you might be in the summer. Take things one day at a time, and give yourself permission to rest when you need to. Small steps – like getting out of bed, getting dressed, or making yourself a cup of tea – are still victories.
Managing seasonal affective disorder is about finding what works for you and being patient with yourself. Winter won’t last forever, and in the meantime, it’s all about doing what you can to feel a little bit better each day.