6 practical ways to ease symptoms of seasonal affective disorder
If you feel a drastic dip in your mood in autumn and winter, you may be suffering from seasonal affective disorder (SAD).
SAD is sometimes known as 'winter depression' and symptoms can range from a persistent low mood to extreme lethargy – all of which become worse during the darker months of the year.
It's a serious mental health condition, so if you think you're suffering from it, we recommend talking to your GP. For some additional self-help, we've rounded up the best ways you can help ease the symptoms yourself.
Create a consistent sleep routine
"SAD is believed to affect around two million people in the UK and more than 12 million people across northern Europe. But it's more than just having the 'winter blues'," says James Higgins, CEO of Ethical Bedding.
"The changing patterns of light and darkness can significantly impact your circadian rhythm – the natural internal system designed to regulate feelings of sleepiness or alertness over 24 hours.
"Irregular sleep, whether it's inconsistent bedtimes, poor sleep quality, or sleep deprivation, can further disrupt the already misaligned circadian rhythm experienced during the SAD-prone months. This means that SAD symptoms can be intensified."
He advises: “Ensuring a consistent sleep schedule, even on weekends, can provide significant benefits. Going to bed and waking up at the same time daily can stabilise our internal clock and improve our overall mood. This is especially crucial during the winter months when SAD symptoms are at their peak."
Try strategic sunlight exposure
It can be tempting to go into hibernation when you're feeling low, but spending a little time outdoors could make you feel much better.
The brain health experts at Brainworks Neurotherapy say: "No matter how dreary the weather outside may be, make it a point to step outside for 10-15 minutes every day before noon. To maximise the benefits of this exercise, position yourself to face east, as this aligns you with the direction of the morning sun. It's also important to repeat this practice in the evening, during sunset. This time, you should face west as the sun sets in that direction.
"Exposure to natural light in this way and time frame is essential for supporting your hormonal system. This is because the amount of light that enters your eyes during these times directly influences the production and regulation of hormones in your body, such as serotonin, melatonin and cortisol, which play a critical role in mood and sleep patterns. This effectiveness extends even to areas with cloudy weather, as the light can penetrate through clouds."
Plan for difficult times
If seasonal affective disorder makes it difficult to manage day-to-day life, then a little planning could make life feel much more manageable on the days when you're struggling most.
"If you've noticed your symptoms follow a pattern, you may be able to work out when they're most likely to start in the future. This may help you put things in place for those times," say the experts at Mind.
This could be ordering your food shop online instead of going to the supermarket, not scheduling plans or activities for times you feel most fatigued, or stocking up on household and self-care essentials so you always have what you need on hand.
It could even be giving yourself guilt-free permission to say no to social occasions or activities you know you'll struggle with.
Eat a healthy, balanced diet
Whilst seasonal affective disorder may have us craving carb-heavy meals (and there's nothing wrong with that), a well-rounded diet could be key to making you feel better. The right combination of vitamins and minerals can improve everything from energy to mood.
Healthline has shared its top foods to help ease symptoms associated with SAD. These foods include those containing omega-3 fatty acids. One study from the University of Pittsburgh found that people with higher levels of omega-3 fatty acids were less likely to experience moderate or mild symptoms of depression.
Sources of omega-3 fatty acids include flax seeds, walnuts, and salmon.
They also recommend getting enough vitamin D. It's also known as the sunshine vitamin because your body can make it by absorbing natural sunshine – however, sunshine can be in short supply during autumn and winter. Luckily, your body can also absorb vitamin D through food.
Food sources of vitamin D include milk, egg yolks, mushrooms, and fish. You can also get vitamin D in supplement form, which makes it easier to consume consistently.
Be as social as you can be, but don't push it
"While the natural reaction when experiencing SAD symptoms might be to isolate oneself, it's essential to try the opposite by nurturing connections with others," advises the brain health experts at Brainworks Neurotherapy.
"Engaging in social activities, whether with friends, family, or support groups, can offer a sense of connection and belonging that acts as a potent antidote to the winter blues. These interactions not only provide emotional support but also serve as a reminder that you are not alone in your battle against SAD."
Whilst crowded and noisy environments will feel unbearable to anyone suffering from SAD, there are plenty of low-key and relaxed ways to socialise during the winter. Inviting friends over for a homecooked meal is one idea, as is going for a walk or heading to the cinema. Don't push yourself too hard, but make sure to make regular social plans and stick to them.
Invest in a SAD lamp
If you're struggling to get outdoors, the next best thing is sitting in front of a SAD lamp – also known as a lightbox.
"Some people with SAD find that light therapy can help improve their mood considerably," advises the NHS. "This involves sitting by a special lamp called a light box, usually for around 30 minutes to an hour each morning.
"Light boxes come in a variety of designs, including desk lamps and wall-mounted fixtures. They produce a very bright light. The intensity of the light is measured in lux – the higher lux, the brighter the light. The light produced by the light box simulates the sunlight that's missing during the darker winter months.
"It's thought the light may improve SAD by encouraging your brain to reduce the production of melatonin (a hormone that makes you sleepy) and increase the production of serotonin (a hormone that affects your mood).
"Sunrise alarm clocks, which gradually light up your bedroom as you wake up, may also be useful for some people."
You can explore our roundup of the best SAD lamps here.
Where can you get help for SAD?
Talk to a GP – Make an appointment with your GP and talk to them about how you are feeling. They will be able to refer you to counselling, offer advice on home remedies or prescribe medication.
Talk to a friend or family member – Talking about how you feel can be a simple but very effective way to ease pressure. Choose someone you feel comfortable opening up to and who you think will be a good listener and able to try and understand.
Go to a charity – Many charities, such as Mind offer vital support services for people suffering from seasonal affective disorder.
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