Feeling SAD? Here is how to combat “winter depression”
The clocks have gone back, the days are getting shorter and whilst the festive season is here, so are the longer nights! It is completely understandable to feel a little out of sorts when winter comes around, in fact, “winter depression” or SAD (seasonal affective disorder) is incredibly common during this time of year.
And, you are not alone: over a third of those aged 16 either have SAD, suspect they have it or suffer from low moods in Autumn and winter.
But what exactly is SAD and what causes it?
Seasonal Affective Disorder (or SAD) is a form of depression that occurs with the changing of the seasons, most notably when winter sets in (although some people can be affected by SAD during summer too). Symptoms vary but include:
Lethargy
Lack of energy and interest
Changes in appetite
Lowered libido
Feeling anxious or depressed
Although the specific cause of SAD isn't yet fully understood, health experts believe it can be linked to reduced levels in sunlight. This, in turn affects your body in a variety of ways:
Circadian Rhythm (your body’s internal clock)
As the days get shorter and the nights longer during autumn and winter, the reduced sunlight hours are very likely to unbalance your body’s biological clock (or circadian rhythm). Lower light levels can affect important functions in your body, such as waking times, meal times, etc. This disruption can lead to feelings of depression.
Melatonin production
Melatonin is another important hormone, which helps regulate sleep patterns and cycle. The lack of sunlight may lead to an increased production of melatonin, which can make you feel more tired, or make it harder to wake up.
Serotonin production
Serotonin is mostly known as one of the happiness hormones, but it actually affects your mood, sleep and even appetite. A decrease in sunlight exposure may cause a reduction in serotonin production, leading to feelings of depression and other SAD symptoms
So what can I do about it?
Whilst sometimes it can feel as though there are little ways to make things better, there are a few things we encourage you to try:
Seek help and speak to someone
First and foremost, if you are feeling depressed or anxious and it is impacting your daily life, speak to someone. Whether that is a friend, a family member, or if needed, your GP, acknowledging your feelings and seeking help at the right time can help you recover quickly. GPs might be able to prescribe some medication, and you can find that opening up and speaking to others about it, such as friends, can take away the weight of it all. For all you know they might be going through something similar.
Mental health charity, Mind, has great support documents and resources, such as this guide on how to seek help for mental health issues, as well as how other people can help.
Try to stick to a routine as much as possible
As the weather changes it is easy to tweak your routine. Winter brings with it a lot of changes, from colder nights to festivities towards the end of the year, so it is easy to spend those extra few minutes in bed on a cold morning in lieu of a run, or hit the pub a little more often than usual.
Whilst this is normally absolutely fine, if you find your mood changing and yourself feeling a little out of sorts, maybe trying to stick to your normal routine can help you bring back a sense of normality. We all drink and eat a little bit more during winter, but bear in mind that an increase in consumption of alcohol, for example, can exacerbate feelings of anxiety and depression.
Not sure where to start? Why don’t you have a look at our tips for jumping back into your routine.
Exercise (Whatever it looks like for you)
Move your body! We know we sound like a broken record, but regular exercise can really boost your mood as well as your health, plus the feeling of achievement at the end of every session is bound to lift your spirits. Bear in mind that you want to be doing something you enjoy, so whether that is a HIIT class at the gym or just an easy stretch at home with your yoga mat, do what makes you feel happy!
According to the NHS, to stay healthy, adults should do 150 minutes of moderate-intensity activity every week.
Light therapy
Ok, hear us out. Whilst there is no direct proof that light therapy can actually treat depression symptoms, logic argues that it might help. If SAD is possibly caused by a change in sunlight exposure (mostly reduction of it during winter), then increasing your exposure to sunlight should help in some way.
There are several ways we can do this, but an easy example would be to turn on the lights the moment you wake up in the morning. There are of course, more technologically advanced options, such as a sunlight alarm clock that slowly lightens the room to resemble dawn, or even lightboxes that simulate the sun rays. If you decide to go for these options, make sure to check that they are medically approved and fully certified.
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