Seasonal Self-Care: Guide to Feeling More Positive with Seasonal Affective Disorder
- Elliott Yorke
- 6 hours ago
- 3 min read
The nights are getting darker, and the weather is getting colder, do you know how to spot and help the signs of Seasonal Affective Disorder?
According to the Healthwatch UK report in 2023, it is believed 1 in 20 people in the UK are affected by Seasonal Affective Disorder (SAD). SAD is a type of depression that's related to changes in seasons - SAD begins and ends at about the same times every year.
Seasonal Affective Disorder does not have a specific cause but could be linked to a few factors:
Reduced sunlight. This may result in a disruption of your circadian rhythm (body clock).
The change in season can disrupt the balance of melatonin, which plays a role in sleep patterns and mood.
People tend to stay indoors more often when it's cold and dark. This can increase isolation and decrease the opportunity to share enjoyable activities with others.
Winter may be stressful for anyone who has lost a loved one around this time of year. Grief hits a lot harder during times of celebration. You are always allowed to grieve and should never feel bad for missing a loved one.
Feeling forced to enjoy the holidays. Stress from others, yourself or your bank account can take a serious toll on your mental health.
Commonly, people experiencing SAD will have symptoms such as struggling to wake up, sleeping longer than usual, feeling low-energy, increased appetite (typically for carbohydrates), feeling anxious and irritable, trouble while trying to focus, and finding it difficult to stay connected with loved ones. Spotting and understanding these symptoms is important to keep your head above water!
Embracing Seasonal Self-Care: Tips for Improving the Winter Blues
Improving the 'winter blues' or SAD can be tough, but some methods for seasonal self-care are surprisingly easier than you think:
Eating a well-balanced diet. Nutrients from fruits, vegetables, whole grains and nuts can help promote a more positive mood.
Get enough sleep. Lack of sleep can badly affect cognitive function. The National Sleep Foundation recommends between seven and nine hours of sleep a night for adults and to try to keep a consistent sleep schedule.
Make time for friends and loved ones. Having a good support system around you is super important. Talking to someone you trust helps when struggling. If a friend or family member is exhibiting symptoms of depression, reaching out to them can be helpful.
Do something nice for someone else. Volunteering, donating to charity and performing random acts of kindness can be an effective way to add a spark back into your life.
Keep a diary. Noting how you're feeling over time can reveal patterns and give you an insight into what helps you feel better and what tends to make things worse.
Brighten up your environment. When working inside, it can help to let in as much sunlight as possible - open your blinds or curtains. If you are able, set up your workspace near a window. You could also make your environment feel more uplifting by adding some indoor plants, which can create a small sense of being closer to nature.
Outdoor activities! As we are an outdoor adventure centre, you will probably be thinking “of course they would say that” but, we promise, it does help!
There is no need to go to the gym if you don’t like it. A simple walk outside means you’ll be exposed to sunlight which increases you serotonin and vitamin D, but also the activity itself will improve mood, stress and anxiety.
Light Therapy: Some people with SAD find that light therapy can help improve their mood considerably. This involves sitting by a special lamp called a light box, usually for around 30 minutes to an hour each morning.
See a GP: You should consider seeing the GP if you think you might have SAD and you're struggling to cope. They can carry out an assessment to check your mental health.
Support Lines:
- You can contact Samaritans 24 hours a day, 365 days a year by calling 116 123 (free from any phone).
- If you would prefer not to talk but want some mental health support, you could text SHOUT to 85258. Shout offers a confidential 24/7 text service providing support if you are in crisis and need immediate help.
Lets chat! Email us on explore@mountcook.uk or call 01629 823 702 to book a winter adventure.
