Dealing with the Winter Blues or SAD (Seasonal Affective Disorder)

So the clocks have been changed and we now find ourselves entering a time of shorter days, longer nights, cold and chilly weather.

For some of us the shorter daylight hours can have a major negative impact on our mood and well-being, leaving us feeling sad, depressed, grumpy, lethargic or generally out of sorts. This can leave us wanting to hibernate, with thoughts of cuddling up on the sofa, under a duvet sofa, in front of the TV until Spring.

This is known as Seasonal Affective Disorder (or SAD). It is the impact of the shorter daylight hours and lack of sunlight upon our mood, leaving us feeling depressed.

Approximately 21% of the UK population suffer from the milder symptoms of a change in mood without serious affects, known as the ‘winter blues’.

A further 8% of the population suffer from SAD, which impacts on everyday functioning and causes symptoms such as depression, over-eating, poor social functioning, anxiety and lethargy and can have a serious impact on the person’s work, social life and relationships. A diagnosis of SAD usually occurs after 3 consecutive winters of experiencing a combination of the symptoms.

Thankfully, there are some simple, practical steps we can all take to keep our wellbeing on track during this time, whether we suffer from SAD or the winter blues.

Exercise: Bad weather and lack of daylight can be easy excuses not to exercise. However exercise can help to lower our stress levels and improve our mood, so don’t let the weather or early nights put you off. This can be a time to switch to activities such as yoga, swimming or the gym, where the bad weather or daylight won’t as easily demotivate you as getting outside for a walk/run or bike ride.

Get outside: Lack of daylight hours and the early nights can dramatically impact upon our mood, energy levels or motivation. Although we may be put off to exercise outdoors we can still help our mood by spending some time each day outdoors and in the natural daylight. This could be going for a short walk or spending some time in the garden.

Get a SAD light lamp: Some people find the use of a SAD light lamp during the winter months to be effective. The lamp effectively replicates sunlight by producing the bright white light lacking in natural daylight over the winter months. The bright light helps to regulate hormones, which affects our waking/sleeping energy levels as well as our mood, helping us to feel less depressed or lethargic.

Maintain a healthy diet : It can be easy to turn to warming winter ‘comfort’ foods as well as indulging in rich foods and drink over the festive period. Whilst this can feel ‘good’ or ‘soothing’ to us, it is important to maintain a balanced diet, which includes a balance of all food groups, rich in fruit and vegetables and low in fat and sugar. This can help us to feel energised as well as making us less susceptible to colds and viruses which are more common over the winter months.

Keep socially active: Keep up with your social activities, hobbies and interests. Make an effort to stay in touch and meet up with family and friends. It can be very tempting to head straight home after work and tuck yourself up on the sofa in front of the TV for the evening or stay indoors all day, particularly when the weather is cold and there is a lack of daylight. Make the most of the opportunity to socialize and spend time with others. This may include making new friends through a group activity such as a reading group, sports club or adult education classes/workshops. Adult education colleges hold one-off classes or introductory courses, which allow you to learn or try out a new skill, whilst meeting people and making new friends at the same time.

Talk about it : If the winter nights, lack of daylight or bad weather are affecting your mood, you don’t have to keep this to yourself. Share how you feel with your partner, family member or friend (someone who you feel safe or comfortable talking to). You may find this supportive and can help to lift your mood.

Treat Yourself: If you find yourself homebound and not able to spend time outside or with others, this doesn’t mean you can’t plan fun activities. Do something indulgent for yourself – have a warm and relaxing bath, read a book or watch a favourite movie – or even start a new project/hobby. This can help alleviate feeling isolated or ‘stuck’ indoors.

Seek professional help : The start of winter can have a significant impact on our mood and well-being. It may lead to a form of depression called Seasonal Affective Disorder (SAD). Counselling/therapy can help and support you by providing a safe, confidential space to explore your feelings and concerns as well as supporting you through this time of the year. You can access therapy through your GP, your school /workplace or you can access it privately.