Coping with Seasonal Affective Disorder (SAD)
As the weather turns colder and the days grow shorter, it’s not uncommon for many people in the UK to experience symptoms of Seasonal Affective Disorder (SAD).
The grey skies, lack of sunshine, and longer nights can take a toll on our mental health, making it harder to stay positive during the winter months. If you’re feeling more down than usual, you’re not alone—SAD affects millions of people each year.
But the good news is, there are ways to manage it and help improve your well-being throughout the colder months.
What is Seasonal Affective Disorder (SAD)?
Seasonal Affective Disorder, often called SAD, is a form of depression that occurs in a seasonal pattern. Most commonly, it begins in the late autumn or early winter and lifts in the spring or summer. It’s sometimes referred to as “winter depression” because it tends to coincide with the darker months when sunlight is limited.
SAD can affect anyone, but it’s more common in people living in places with long winters and short days. The exact cause of SAD is still not fully understood, but experts believe it’s related to reduced sunlight exposure, which affects the levels of key hormones in the brain, particularly melatonin (the sleep hormone) and serotonin (the mood hormone). These imbalances can disrupt your body’s natural circadian rhythm, leading to a variety of symptoms.
Common Symptoms of SAD:
While everyone’s experience with SAD is unique, some of the most common symptoms include:
- Low mood and feelings of sadness or hopelessness.
- Low self-esteem and negative thoughts about yourself.
- Feelings of despair, guilt, or worthlessness.
- Lack of energy or feeling constantly fatigued, even after a full night’s sleep.
- Loss of interest or enjoyment in activities that usually bring you pleasure.
- Increased appetite, often craving carbohydrates or comfort foods.
- Sleeping more than usual or experiencing disrupted sleep patterns.
- Reduced physical activity and withdrawal from social interactions.
It’s important to remember that SAD is a medical condition, not a sign of personal weakness. It’s common for people to feel overwhelmed, but help and support are available.
Tips for Managing SAD
While professional treatments like cognitive behavioural therapy (CBT), counselling, or antidepressants prescribed by a doctor can be effective, there are also several self-care strategies you can try to improve your mood and well-being during the winter months.
1. Make the Most of Light
Since the lack of sunlight is a key factor in SAD, it’s important to maximise exposure to light whenever you can. If possible, spend time outside during daylight hours—even just a short walk or sitting by a window can help. Even when it’s cloudy, natural light can still have a positive impact.
2. Plan Ahead
When you’re feeling down, cooking can seem like a huge task. But having a plan in place can help reduce stress. Try meal prepping and freezing healthy meals in advance so that you always have nutritious options available, especially for days when you have low energy.
3. Create Spare Time for Enjoyable Activities
It’s easy to get caught in the cycle of work and responsibilities, but setting aside time for fun and relaxation is key when managing SAD. Whether it’s scheduling a cosy coffee date with a friend, watching your favourite movie, or enjoying a relaxing bath, make sure you carve out time for activities that bring you joy. Socialising, even in small doses, can help lift your spirits.
4. Prioritise Physical Health
Physical and mental health are closely linked. Regular physical activity can significantly improve your mood by releasing endorphins, your body’s natural mood boosters. While the cold weather might make exercise less appealing, try to incorporate gentle activities like yoga, swimming, or a brisk walk. Even stretching or light indoor exercises can have a positive impact on both your energy and mental health.
5. Focus on Your Diet
What you eat can have a profound effect on how you feel. A well-balanced diet can help manage your energy levels and improve your mood. Focus on nutrient-dense foods such as whole grains, leafy greens, lean proteins, and fruits. Try to include foods rich in omega-3 fatty acids (like fish and walnuts), as they are known to support brain health. Avoid overconsumption of sugar and processed foods, which can contribute to mood swings and energy crashes.
6. Maintain Hygiene and Daily Routines
When you’re dealing with SAD, it can be difficult to keep up with regular self-care routines. But maintaining basic hygiene—like showering, brushing your teeth, and getting dressed—can have a significant positive impact on your mental state. These small acts of self-care can help restore a sense of control and boost your self-esteem.
7. Take Vitamin D
Since sunlight is one of the primary sources of vitamin D, many people with SAD find that they are deficient during the winter months. The NHS recommends that everyone take a vitamin D supplement during the colder months to support immune function and mental health. At Kamsons Pharmacy, we offer a wide range of high-quality vitamins and supplements to help you stay healthy during the winter.
8. Keep a Diary
Writing down your thoughts, feelings, and symptoms can be incredibly helpful when managing SAD. Keeping a diary can help you identify patterns in your mood and activities, as well as pinpoint what might trigger or improve your symptoms. This can also be a helpful tool for discussing your condition with a doctor or therapist. Whether you use a traditional paper diary or just the notes app on your phone, it’s a good way to track your mental health journey and start to take pro-active steps to improve your well-being.
Seeking Help
While these self-care strategies can be helpful, it’s important to reach out for support if your symptoms persist or worsen or if you are worried about a loved one. If you are struggling with feelings of hopelessness, it may be time to speak to a healthcare professional. There are also several organisations and helplines that offer support for those struggling with mental health issues, including the Samaritans (116 123)
Talking to a friend, family member, or therapist can also help relieve feelings of isolation. Opening up to others about what you’re going through is an important step in recognising that you don’t have to face SAD alone. Remember, if you’re struggling, you’re not alone. Reach out to those around you, and know that help is always available. You deserve to feel better, and with the right support, you can manage SAD and enjoy the winter months more fully.
