Expert shares five ways to help banish Seasonal Affective Disorder winter blues
As the nights draw in and the temperature starts to plummet, many people suffer from feelings of despair and guilt, also known as Seasonal Affective Disorder (SAD).
The condition describes a type of depression that arrives in a seasonal pattern, but more commonly strikes in the winter. It is thought to affect around one in 15 Brits every year between September and April, while 17 percent experience a milder form labelled the winter blues, says the NHS.
Seasonal changes can be “particularly challenging” for those with anxiety, explains health mentor Cai Graham. She said: “As the days become shorter and sunlight decreases, many individuals experience a shift in their mood and energy levels. This is often attributed to the disruption of our circadian rhythm and a decrease in serotonin levels, a neurotransmitter that affects mood.”
The expert urged people to “prioritise mental health and well-being” as the seasons change, as they can bring about a range of emotions, from excitement to melancholy. Cai added: “It's important to acknowledge and accept these feelings as a normal part of the transition. By allowing ourselves to experience and process these emotions, we can better adapt to the changing seasons.” As we reach the colder months, Cai has shared her insider tips to help banish those seasonal blues.
Light therapy
Some people with SAD claim that light therapy can help to improve their mood. According to the NHS, this requires sitting by a special lamp called a light box, usually for around 30 minutes to an hour each morning.
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The light box is used to resemble the sunlight that’s missed during the darker winter months. Cai said: “It involves exposure to bright artificial light, which regulates our body's internal clock and increases serotonin levels. By integrating light therapy into your daily routine, you can alleviate SAD symptoms and enhance your overall mental health.” While light therapy is thought to be best for producing short-term results, the National Institute for Health and Care Excellence (NICE) says it’s not clear if it is effective.
Exercise
Regular exercise improves mood by increasing the production of endorphins, which are natural mood boosters. The NHS says adults should do around 150-minutes of moderate-intensity activity every week, but even a brisk 10-minute walk can 'clear your mind and help you relax'.
“Maintaining a healthy lifestyle is crucial when dealing with SAD, this includes eating a balanced diet, getting enough sleep, and managing stress levels,” adds Cai.
Consistent routine
The change of seasons can disrupt routines and stability which can lead to intensified anxiety symptoms for some. Cai suggests: “One of the most effective approaches is to establish a consistent routine. Maintaining a regular sleep schedule, meal times, and study/work routines can provide a sense of stability and reduce anxiety levels.”
Social connectedness
Connecting with others is another vital aspect of maintaining good mental health during seasonal transitions. The health mentor recommends reaching out to friends and loved ones, planning social activities, or joining community groups that align with your interests.
She said: “Building and nurturing relationships can provide a sense of belonging and support during times of change. By actively listening and offering empathy, we can help process emotions and find healthy coping strategies. Encouraging open communication is crucial, creating a safe space to express feelings and possible fears.”
Self-care
Developing a self-care plan that addresses specific anxiety triggers during seasonal transitions can help people manage mood fluctuations that SAD often initiates. According to Cai, these can include activities such as deep breathing exercises, journalling, engaging in hobbies, or seeking professional help if needed.
She said: “Maintaining a positive mindset and focusing on gratitude can also help us navigate seasonal transitions. Take time to appreciate the unique beauty and opportunities that each season brings. By shifting our perspective and embracing the positives, we can cultivate resilience and adaptability.”
If you are suffering from SAD, seeking professional support is also an option to consider. Therapists or counsellors who specialise in anxiety disorders can provide guidance and strategies tailored to your specific needs, ensuring you receive the necessary support during seasonal transitions.
What the NHS says
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If you think you might have SAD and you're struggling to cope, uou should consider seeing your GP. The GP can carry out an assessment to check your mental health. They may ask you about your mood, lifestyle, eating habits and sleeping patterns, plus any seasonal changes in your thoughts and behaviour. Find out more about support available .
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