What is SAD?
As the days grow shorter and the temperature drops, 1 in 5 people in the UK can find themselves struggling with Seasonal Affective Disorder (SAD). Also known as winter depression, SAD is a type of depression that occurs at a specific time of year, most commonly during the winter months when sunlight exposure is reduced.
The lack of natural light can disrupt our circadian rhythms and lead to a range of symptoms, including low energy, irritability, a lack of interest in activities and a persistent feeling of sadness. While SAD can be a challenging condition to deal with, there are several lifestyle changes that can help individuals manage their symptoms and improve their overall well-being during the winter months.
Check out our top tips below on finding balance and feeling brighter throughout the winter season.
Understanding SAD
Symptoms of SAD can include feelings of sadness, hopelessness, and low energy levels. Other common symptoms of SAD include:
Changes in appetite and weight
Difficulty sleeping or oversleeping
Loss of interest in activities once enjoyed
Difficulty concentrating
Social withdrawal
A diagnosis of SAD is typically made by a healthcare professional after a thorough evaluation of a patient's symptoms. It is important to note that symptoms of SAD can also be indicative of other medical conditions, such as hypothyroidism or vitamin D deficiency. Therefore, it is best to check for these with your health care professional too.
Lifestyle Changes
Maximise Natural Light Exposure
One of the most effective ways to deal with SAD is to increase exposure to natural light from the sun. This can be achieved by spending more time outdoors during the day when daylight is still present to absorb the Vitamin D from the sunlight. Taking short walks or going for a run outside will help increase your Vitamin D levels which the body produces as a result of exposure to sunlight. Vitamin D is essential for healthy bones and helps regulate inflammation and immune function.
It’s important to get outside during the winter months to increase your Vitamin D as it cannot be absorbed through windows. The glass blocks the UVB rays from the sun which prevents Vitamin D being produced in the body. The app D Minder Pro helps you track and manage your Vitamin D exposure by sharing forecasts based on your location, solar positions and your daily exposure vs your target. It’s available to download for free from the Apple app store and the Google Play store.
Consider Light Therapy
Light therapy devices (often called SAD lamps) can also be very beneficial as they mimic natural sunlight that is in short supply during the winter months. Light therapy involves positioning a SAD lamp so that it shines indirectly on your face for about 20-30 minutes each day, typically in the morning. A great tip is to integrate this practice into your morning routine whilst you do your skincare or eat your breakfast.
Reduced exposure to sunlight during the winter months can disrupt the body's natural sleep-wake cycle, which can lead to feelings of depression. Light therapy can help alleviate those symptoms by helping regulate the body's circadian rhythm and the production of melatonin, a hormone that plays a role in sleep and mood.
Create a Light and Bright Living Space
Enhance the lighting in your living and working spaces by changing the bulbs during the winter months. Opt for warm, full-spectrum light bulbs that mimic natural sunlight. You can also rearrange your furniture to maximise exposure to light and consider using light-coloured curtains to allow more daylight to filter through. A light and bright environment can positively impact your mood and energy levels.
Winter is the perfect time to add fairy lights and scented candles to your space to make your evenings feel brighter and cosier. Pink himalayan salt lamps are also great for creating a relaxing and cosy ambiance in the evenings that can give the feeling of a cosy fire.
Establish a Consistent Routine
Maintaining a regular routine can help stabilise your mood and alleviate symptoms of SAD. Creating a healthy routine with consistent sleep patterns, meal times and regular exercise can help structure your day and get the most out of the sunlight hours. A structured schedule can help provide a sense of consistency, stability and control, helping to counter the feelings of low energy and low mood.
Focus on Exercise and Nutrition
Pay close attention to your diet as what you eat can impact your mood. Eating a balanced diet with plenty of fruits, vegetables, healthy fats and protein can provide the body with the nutrients it needs to function properly whilst also improving overall mood and energy levels. You can also consider taking a vitamin D supplement, as reduced sunlight exposure during the winter can lead to deficiencies.
Physical activity is a powerful antidote to SAD. Regular exercise releases endorphins, the body's natural mood lift that can help combat the low moods associated with SAD. Choose activities you enjoy, whether it's going to the gym, practising yoga or pilates or getting outside in the daylight for a walk.
Incorporate Mind & Body Practices
Incorporating mindfulness and relaxation techniques into your daily routine are valuable tools for navigating the challenges of SAD and can be incredibly beneficial. Practices like meditation and breathwork and mindful movement practices like yoga can help manage stress and improve your overall well being during the winter months. For yoga we love Yoga with Kassandra on Youtube and for meditation we love Yogi Brian on Spotify.
Mindfulness doesn’t have to be complicated and can be as simple as creating a tea or coffee routine where you intentionally slow down and fully immerse yourself in the experience. Take 5 minutes to slowly and mindfully make your favourite hot drink, taking time to feel gratitude and appreciation whilst enjoying each sip slowly. It’s a great way of incorporating mindfulness into your day and can be a beneficial grounding technique. You can also do the same with daily routines and tasks by really slowing them down to be more mindful and present whilst completing them whether it’s doing your laundry or cooking a delicious and nourishing meal.
Get Enough Sleep
Getting enough sleep is crucial for overall health and wellbeing, and can also help manage the symptoms of SAD. Establishing a regular sleep routine, avoiding caffeine and alcohol before bedtime, and creating a relaxing sleep environment can all contribute to better quality sleep, especially during the winter months where energy can be lower. It is also important to try and maintain a consistent bedtime even on weekends, to help regulate the body's internal clock.
Also try and limit screen time for at least 30 minutes before bed so that you can wind down and switch off ready for a peaceful night's rest. The darker nights are a great opportunity to light a candle and journal or cosy up with a great book. We’ve been loving the book Wintering: The Power of Rest and Retreat in Difficult Times by Katherine May that explores the ways we can care for and repair ourselves through challenging times.
Socialise and Seek Community
Don't underestimate the power of human connection. Make an effort to maintain social relationships, whether through virtual means or in person gatherings. Share your feelings with friends or family, and consider joining a support group for individuals experiencing SAD. Knowing that you're not alone can provide comfort and understanding and help you deal with the symptoms that you are experiencing.
Counselling and Therapy
Counselling and therapy can be beneficial for those with SAD, particularly when combined with other treatments. Talking to a mental health professional can help you identify and address underlying issues that may be contributing to their SAD symptoms. Cognitive behavioural therapy (CBT) is a type of therapy that has been shown to be effective in treating SAD.
There are also many benefits to incorporating holistic healing practices like Traditional Chinese Medicine or Reflexology to help alleviate the symptoms of SAD. They can help bring the body back into balance whilst supporting the nervous system that can improve overall wellbeing and quality of life.
Wrap up
Managing Seasonal Affective Disorder (SAD) requires a multifaceted approach that looks at balancing both physical and emotional wellbeing. By prioritising natural light exposure, incorporating healthy lifestyle habits, and seeking support when needed, you can navigate the winter months with resilience and a positive mindset.
Embrace the light, both literally and metaphorically with the Winter Solstice happening next week. The Winter Solstice is the longest night and shortest day of the year and takes place next Friday 22nd December. Once this day passes the days will start getting longer with more daylight being present as spring approaches. Also known as The Yule in ancient Pagan traditions, it was celebrated as the re-birth of the sun.