by Karen Alexander, Sunshima guest blog writer
As the weather changes and we go from summer to autumn, there is less sunshine, days are shorter and there is a definite chill in the air. This weather change causes many to suffer from Seasonal Affective Disorder (SAD) affecting around 2 million people in the UK and more than 12 million people across Northern Europe. It is more than just feeling a little down, it is a type of depression that usually happens at this time of year and while more research needs to be done on the exact causes of SAD, it is thought that having less sunlight affects the brain’s ability to make mood-regulating hormones such as serotonin (which affects your mood, appetite and sleep) and melatonin (which makes you feel sleepy). Your body’s internal clock which uses sunlight for when to wake up and when to go to sleep may also be disrupted.
The main symptoms of SAD are:
- depression
- having trouble waking, and sleeping more than usual
- lethargy
- overeating
- irritability
- feeling down and unsociable
Other symptoms are:
- difficulty concentrating
- feelings of despair, guilt and worthlessness
- decreased sex drive
- a loss of pleasure or interest in normal everyday activities
- finding it hard to stay connected with family and friends
- feeling heavy, sluggish and moving slowly
There are things you can do to look after yourself and some of them are worth doing even if you do not suffer from SAD.
Go Outside
Enjoy the natural daylight there is by going outside when you can, it is best to do this at midday and on brighter days but even if it is cloudy, you will still benefit. Arrange your day so you can go for a walk outdoors or how about having lunch in a nearby park or your garden for those of you working from home. And, if possible, open curtains and blinds and sit near windows.
Light Therapy
Light therapy involves sitting in front of a light box for up to 2 hours a day. Light boxes are meant to simulate sunlight with the benefits increasing overtime. The jury is still out on this one, so it may be worth speaking to your GP first, however they are not available on the NHS.
A cheaper option to a light box is a Sunrise Alarm Clock which has a light that mimics a fading sunset as you go to sleep and the increasing light of the sunrise to wake you up. This should help with the disruption to your body clock caused by dark winter mornings and the natural light produced by these clocks should encourage your body to produce serotonin.
Get Active
This links with the first tip. Walking, running or cycling outdoors can help improve your mood and keep you fit. NHS Scotland says research shows that a daily one-hour walk in the middle of the day could be as helpful as light treatment for coping with winter blues and advocate walking to get fit.
Eat Well
Eating a healthy balanced diet is always important, it will help boost your mood and give you more energy. This means food from a variety of food groups such as protein, simple carbs and of course don’t forget your five a day!
Keep in Touch
You may not feel like being with people but seeing people who care about you and make you feel happy like your family and friends is an excellent way to boost your mood. Try and arrange regular catchups and accept social invitations. It doesn’t have to be anything too grand just a chance for you to connect with others such as a zoom coffee date or going to see a movie.
Get Help
Please please get professional help if you feel like you cannot cope, are thinking of hurting yourself and feel extremely low. There is a lot of help available, you could talk to your GP and/or contact a helpline such as:
The Samaritans who are available 24 hours a day, every day on 116 123
SANEline are a national out of hours mental health helpline available 4pm to 10pm on 0300 304 7000
Campaign Against Living Miserably (CALM) – support for anyone who wants to talk, available from 5pm to midnight on 0800 58 58 58
Remember You’re Not Alone
While it is common to be affected by the change in seasons, SAD can seriously impact your everyday life. There are things that you can do to help yourself but please get professional help if you need it. After all you should never be ashamed to seek support. There are plenty of people that are going through the same “winter blues” as you that understand exactly how you feel.