5 Tips to Help With Seasonal Affective Disorder (SAD) this winter.

Seasonal Affective Disorder, or SAD, is often referred to as the Winter Blues. However, people who suffer from SAD often experience a form of Depression which can have a detrimental effect on their daily life.

It is estimated that approximately 2 Million people in the UK and 12 Million people across Northern Europe experience this to some degree.

Organisations such as the American Psychiatric Association have officially classified SAD as a depressive disorder with seasonal patterns.

SAD can be explained by a disruption to what is known as your Circadian Rhythm. The Circadian Rhythm is a natural Day-Night cycle which can be thought of as an internal clock. This internal clock regulates all our daily processes including our mood, eating and sleep patterns. 

The main reason for this disruption is a lack of exposure to sunlight. As we enter Autumn and Winter approaches, the nights draw in and the days become shorter, and we often have much less exposure to bright natural sunlight. This is particularly common in Northern European countries where the Winter days can be very short. 

Symptoms of SAD may often include:

1. Feelings of Sadness or Depression most of the day.

2. Anxiety

3. Carbohydrate or Sugar cravings.

4. Fatigue or Lethargy.

5. Lack of Motivation for Exercise or Social Activities.

6. Difficulty in Concentrating and focusing.

7. Sleeping Problems (usually Oversleeping).

However, the good news is that there are steps you can take to help prevent or reduce the effects of SAD.

1. Go Outside During the Daylight Hours.

Try to make the most of the sunlight that is available and get outside when you can. Even a cloudy day will provide your body with a good level of sunlight. So, whether it’s the first thing in the morning, or something you fit into your day, instead of staying indoors whether you’re at home or work, wrap up warm and get outside.

Also, if you work indoors, try to let as much sunlight into your working environment as possible. Open any curtains or blinds and sit by a window if you can.

2. Physical Activity

When we feel low, it can be difficult to motivate ourselves to make the effort to do much, especially any form of physical activity.

However, physical activity does not necessarily have to be rigorous exercise such as gym work or running. Physical activity can be anything from housework or gardening and activity in its many forms can improve your mood. Even non-strenuous exercise like gentle walking and Yoga can increase the production of your feel-good neurochemicals including endorphins and serotonin. Walking, running or cycling outside will have the double benefit of exercise and sunlight exposure.

3. Have A Regular Bedtime Routine

This will include a regular time to go to sleep as well as a regular time to wake up. Research has shown 

that the most effective way to improve the pattern and quality of your sleep is to bed and wake up at the same time each day.

4. Introduce a Night Time Routine

Our Hunter-Gatherer ancestors evolved in an environment that was governed by a Day-Night Cycle.

This meant that they prepared for sleep as it grew dark in the evening, and they would wake up when it became light at dawn. As it got dark, their brain would have produced Melatonin, our natural sleep chemical so by night time they would have been asleep.

We are no different, however, since the invention of electric light our Day- Night cycle has been massively disrupted. Electric light, or Blue Light, replicates the effect of sunlight and tells our brain that it is daytime which halts the production of Melatonin. Where possible we should limit the use of electric light to about two hours before you go to bed. Turn down room lights and limit the use of devices with screens such as your TV, Computer, Laptop and Phone. This is especially important in the bedroom. You must keep your Bedroom dark. Your brain will associate it with time to go to sleep and you will fall asleep far more quickly.

5. Consider a Vitamin D3 Supplement

Vitamin D3 is known as the Sunshine Vitamin as this is produced by your body in response to natural sunlight.

When sunlight is sparse in the Winter your body will not produce as much as in Summer and as mentioned earlier, this has been linked to low mood and depression. Some foods contain Vitamin D3

These mainly come from animal sources and include fatty fish such as Salmon and Sardines, Eggs especially the yolk, and also  Liver.

Taking a quality Vitamin D3 supplement is also an option when the dark winter months are here.

If you feel like you are struggling with symptoms of anxiety or depression, please get in touch with me to find out more about how Solution Focused Hypnotherapy could help.