How to Cope with SAD

Are you having a hard time with your mental health in the dark winter months?

SAD (Seasonal Affective Disorder) affects many of us in the darker months. It is a type of depression that is linked specifically to time of year.

SAD symptoms tend to appear and disappear at similar times of the year. For many people this seasonal depression is worst in winter time. Symptoms occur with the diminishing amount of daylight.

In the summer, our bodies are used to getting a lot of sunlight, and our vitamin D supplies are plentiful. Longer days mean we tend to spend more time outdoors, we enjoy more fresh air, and generally have more company as well.

Come winter, we tend to spend more time ‘hibernating’ indoors. Not only do we get less sunshine, we spend less time exercising and moving about. Our mood may be dampened by the darkness and cold outdoors, and we would rather wallow in our cozy indoors bubbles.

SAD is particularly common in northern countries where the amount of sunlight is even lower in the winter.

Symptoms of SAD can be:

a persistent low mood
loss of interest in activities that would usually give us pleasure
feelings of despair
irritability
lack of energy; feeling sleepy during the day
finding it hard to get up in the morning
sleeping longer than usual
craving more food, especially carbohydrates
weight gain

There are some ways we can ease the symptoms of SAD at home. Do speak to your GP if you are struggling to cope.

Some ways to ease SAD at home:

Spend more time outdoors

SAD is linked to the amount of daylight we are exposed to. Getting more natural sunlight can help lighten your mood. Try to go outside every day within daylight hours to catch some natural light.

Exercise

When we get our bodies moving, our bodies release endorphins. Endorphins are a chemical which are linked to pain relief. Endorphins also help boost our mood! Regular exercise is also important for maintaining our general health.

Take a long walk in the morning or early afternoon to enjoy both the benefits of daylight and gentle exercise.

Eat well

It is easy to reach out for comfort foods such as carb-heavy meals and snacks when we feel down. Eating healthy makes us feel better in the long run, and we feel more motivated to pursue exercise as well to maintain our general health. Plan meals in advance so you don’t end up having to look for a quick fix when the hunger pangs hit.

Try light therapy

There are specific lights designed to help ease SAD symptoms. They are designed to mimic natural daylight which our body is lacking in winter. There are alarm clocks which are designed to help us wake up naturally in the mornings, with a light that gradually gets brighter as it gets closer to wake up time. This way we are eased into the wake up rather than startled from a deep sleep in the dark, making it easier to start the day on the right foot.

Talk it out

Reach out to friends, family, or a therapist if you need to talk it out. Sometimes just telling somebody you are not feeling well can help improve your mood. Staying connected helps prevent a sense of isolation which depression can also bring on.

Medication

Sometimes your GP might prescribe antidepressants to help you manage your SAD.

Some people like to use natural remedies such as St John’s wort to help manage depression symptoms.