Six ways to beat SAD this winter

·3-min read

The clocks have turned back and the winter weather is beginning to creep in across the Northern Hemisphere.

But while many people enjoy wrapping up in cosy coats and spending time indoors, others struggle with the limited hours of daylight and changes to routine.

Known as seasonal affective disorder (SAD), the condition is met with a range of symptoms, including sleeping more, a loss of interest in day-to-day activities, and generally feeling anxious, irritable, or low. So, what can we do to stop SAD?

Martin Preston, founder and chief executive at Delamere (, shares some key tips on how to manage this type of disorder.

Surround yourself with daylight

As we head into the dark winter months, it's important to make the most of daylight as much as possible.

"If you work indoors, open any curtains or blinds to let in as much light as possible," he advised. "Another beneficial thing to do is to work by a window to make you feel a bit closer to nature and the outside world. Sprucing up the environment you're in will also help. For example, you could invest in houseplants or decorate your home with wall art to engage your senses."

Maintain your daily schedule

The seasons are changing, but that doesn't mean your routine should.

"If you're used to going for a morning run, stick to this routine," insisted Martin. "The weather may be colder, but you can always wrap up. If you've gotten into the habit of going into the office more over the summer months, carry this on despite the chillier mornings. Setting yourself goals for the day will also put you into a more motivated mindset."

Exercise often

When you exercise, your body releases endorphins, which, in turn, has a positive effect on your mood.

"So, make it a habit of shaking away those winter blues with regular physical activity. If intensive exercise doesn't sound like the best thing, perhaps just make it a target of going out for a walk every day - the fresh air will do you wonders!" the expert shared. "You may also benefit from engaging in mindful practices such as meditation to combat stress levels."

Eat well

Sticking to a healthy, balanced diet is certainly a positive step you can take to manage your seasonal affective disorder.

"After all, your brain functions better when you eat well," he added. "As the weather gets colder, you could also use this time to make warm, hearty recipes in the kitchen. From pies to spicy curries, be as experimental as you want! Be sure to also drink enough water throughout the day to keep you hydrated and energised."

Keep in touch

Another common symptom of seasonal affective disorder is finding it hard to stay in touch with friends and family.

"While it can be quite tempting to stay secluded in your own bubble, it's important to know that reaching out to loved ones will make you feel a little less in your head. With this in mind, make it a habit of regularly messaging people and organising catch-ups from time to time," shared Martin.

Ramp up self-care

Whether it be reading a book, taking a yoga class, or simply sitting in quiet, taking a moment to reset is critical for fighting SAD.

"Finally, for those especially tough days, having the best self-care plan for yourself is essential. In making this, think about what makes you happy. This could be your favourite series or perhaps something as simple as running a bath. Whatever it is, make sure your self-care plan is guaranteed to boost your mood or at least provide you with a sense of comfort," he concluded.

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