As the clocks go back an hour at the end of October, we’ll soon be entering a period of shorter, darker days.
While for some, this marks the start of celebrations and the festive season, for others it can be a difficult time.
If you struggle with Seasonal Affective Disorder (SAD), it’s likely to be around this time of year that you start to notice symptoms.
Read on to discover eight practical ways to manage symptoms of SAD during the darker days.
Common symptoms of SAD can include depression, lack of sleep, and mood changes, which can impact your daily life
Experiencing some seasonal mood changes is fairly common. During the lighter, warmer months, you may have more energy and motivation.
Conversely, you might find you’re in “hibernation mode” during darker winter days, wanting to sleep more and move less.
In itself, this isn’t a problem. But if you notice the same symptoms arriving at the same time of year, and they start to negatively affect your everyday life, you could be suffering from SAD.
This can manifest differently for different people, and symptoms can vary in severity.
You could notice:
- Feelings of despair, sadness, listlessness, or guilt
- Loss of interest in your usual activities
- Trouble sleeping or sleeping for longer
- Not wanting to see friends or family
- Changes to your appetite
- Feeling irritable or anxious
- Persistent low mood
- Loss of libido.
According to NHS England, 1 in 20 people in the UK are affected by SAD.
The actual causes of SAD aren’t definitively known but are widely believed to be connected to the reduced hours of sunlight we experience during the winter months.
The small area at the base of our brain, known as the hypothalamus, is responsible for a wide range of functions, including regulating our internal body clock and managing the release of the hormones melatonin and serotonin.
- Melatonin helps to regulate your sleep cycle. If you suffer from SAD, you might be producing more melatonin, which will make you sleepier than usual.
- Serotonin affects your mood, digestion, and sleep. Lack of sunlight can lower your serotonin levels, which in turn can lead to depression and anxiety.
While you can’t make the days lighter or longer, there are some ways that you can combat the symptoms of SAD.
1. Spend time in natural light
Light can be scarce in winter, so it’s a case of harnessing it whenever you can. Try taking a lunchtime walk or sitting by the window if you’re at work.
At home, keep all your curtains and blinds open and your windows free from any obstacles that might block the light.
2. Be prepared
If you find you’re lacking in energy at times, planning ahead can help. Cook meals that are quick and easy, or batch cook and freeze some for later.
Space out any social events so that you have downtime in between and don’t get overwhelmed.
3. Introduce your own light
To counter the lack of sunlight, you can use dedicated artificial light. This is different from your usual lights at home.
Specially designed lamps can mimic the intensity of sunlight, creating a bright, energising glow in your home. They can help to boost your serotonin levels, at the same time as lowering your melatonin.
In a similar vein, a “wake-up” light delivers a gentle glow in the morning, which gains intensity over a set period of time. This can help to wake you up gently and naturally, and it’s especially useful if you’re getting up early when it’s still dark.
4. Get out into nature
“Green therapy” offers a host of wellbeing benefits and can help tackle symptoms of SAD. Try volunteering for outdoor projects to give yourself a structured approach to getting outdoors.
Simply walking, breathing, and absorbing your natural environment is beneficial. Stay mindful, present, and unhurried, as this will also help to lower your stress levels.
5. Have a regular bedtime and wake time
Going to sleep and waking up at the same time each day can help to keep your circadian rhythms in balance.
This is not always easy at the weekends, when it’s tempting to lie in, but it can help prevent you from feeling sluggish.
6. Take vitamin D
Your body creates vitamin D when your skin is exposed to direct sunlight. However, in the darker days of winter, we aren’t exposed to sufficient sunlight and can’t make enough vitamin D naturally. Vitamin D helps to keep bones, muscles, and teeth healthy, and according to WebMD, a deficiency could also contribute to symptoms of SAD.
The NHS recommends that everyone should take a daily 10mcg vitamin D supplement from October to March.
7. Add some plants to your home
Indoor plants bring freshness to your home by naturally purifying the air. They can also help to reduce stress and boost your wellbeing, bringing a touch of nature and green therapy into your home.
8. Socialise as much as possible
Spending time with friends and family can help to combat loneliness and lift some of the depressive symptoms of SAD.
It doesn’t have to be a big night out, especially if you’re in hibernation mode. Meeting up for an outdoor walk, having an evening meal together, or enjoying a regular coffee date can all help you stay in touch with the wider world.
It’s always a good idea to seek help if you are struggling to cope with your symptoms
While these self-care tips can all help immensely, if you find that you aren’t coping or your depression seems to continue out of season, it’s important to seek help.
Your GP may suggest cognitive behavioural therapy (CBT), which can help you break the pattern of negative thinking associated with winter.
They may also suggest other talking therapies or prescribe appropriate medication.
Get in touch
Supporting your wellbeing and finances is important to us throughout every season.
If you’d like to talk to us about any aspect of financial planning, we’d be happy to help. Email hello@intelligentpensions.com or call 0800 077 8807.
Please note
This article is for general information only and does not constitute advice. The information is aimed at retail clients only.
All information is correct at the time of writing and is subject to change in the future.