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Top Tips for Coping with SAD
Unfortunately for some, winter is a time where we feel sluggish and down. Seasonal Affective Disorder (SAD) is a form of depression that people experience during a particular season and is most commonly felt during the winter months. It is recognised as a mental health disorder.
To bring the happiness back into the winter, try our top tips for coping with SAD.
1. Know that you’re not alone
SAD affects 2 million people in the UK and more than 12 million across Northern Europe. Don’t brush off your low mood as “just the winter blues” and understand that SAD is a very real and very treatable thing. It is okay not to be okay and with the right techniques you can improve your mood and learn to cope with SAD.
2. Eat yourself happier
Some foods can help increase your energy to help keep you going during the winter. Having a diet rich in foods such as protein, simple carbs and vitamins B12 and D, can help you combat the symptoms of SAD. Yes, that’s right, you now have another reason to eat some tasty carbs. Depression-fighting pasta and potatoes! But let’s not forget your fruit and veg.
Some may experience a lack of appetite during the winter months, and so can suffer from low energy. Ensuring you eat regular and balanced meals, can keep your energy topped up ready for you to take on the day.
3. Work it out
Our physical and mental health are closely linked. So, keeping your body fit can help combat mental health issues, including SAD. You don’t need to become a gym junkie. A simple one hour walk a day, can be effective in lifting your mood. Wrap up warm and enjoy a stroll in the fresh air, perhaps with friends or family.
4. Light it up
Some people find that light therapy can be effective for SAD. Light boxes are designed to simulate sunlight and trigger a release of serotonin in the brain. Used regularly, for around 2 hours a day, the benefits of light therapy accumulate overtime.
Although not available on the NHS, you can find SADA (Seasonal Affective Disorder Association) approved light boxes online.
1. Spend time with those who make you happy
They say laughter is the best medicine. So, spend time with people who make you laugh and make you happy. Socialising with those you care about can be a great way to lift your mood and keep you going. With Christmas almost upon us, use these festive occasions to meet up with friends and family.
2. Get all the natural light you can
The sun might not be out for as long as we would like and as SAD is often linked to reduced exposure to natural sunlight, it is important to get as much as you can. Sit by a window during the day, or hit two birds with one stone and take your walk when it’s light outside. Even if it’s cloudy, you will still get the benefit from natural day light.
3. Good thinking
Be aware of your thoughts. The way we feel is can be seen to be linked to how we think about the situation we are in. Are all your thoughts negative? Challenge your thinking! What evidence do you have for this thought? If you look at this situation differently, does it change how you feel?
4. Plan ahead and avoid stress
Many people can find this time of year stressful. Feeling stressed can make symptoms of SAD feel worse and even more overwhelming. Try to plan ahead to reduce the number of stressful or difficult activities. Make time for yourself to relax and unwind and use techniques for managing stress.
5. If you need it, seek help
If you feel like you cannot cope alone and need advice, talk to your GP. They may be able to offer you advice or services to help you through the winter. It is not a sign of weakness to ask for help, rather it is a sign of strength to know that you need to do so.
6. ‘Tis the season!
Celebrate winter for all the things you love about it. From jumper weather to Christmas festivities – remember all the parts of winter that make you happy. Even something as simple as sitting by a warm fire and enjoying a cup of hot chocolate or annoying all your work colleagues and friends by blasting Christmas songs in November.
Winter can be a tough time for mental health, but there’s plenty of joy to be had too. During these difficult and dark times, perhaps think about the Christmas cheer and cosy nights in to help you through.
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