Feeling S.A.D.

Self-help tips for those struggling with seasonal depression.

Summer is over, and we are slowly heading into the winter months. Under normal circumstances, this is enough to trigger someone suffering with Seasonal Affective Disorder (SAD). Under the circumstances of a global pandemic, it’s likely these symptoms will worsen. The days begin to blend into one, the weather grows colder, and our social interaction is limited. If you are beginning to find yourself thinking this way, you’re not alone, as SAD affects around three in 100 people in the UK. This period of the year is difficult enough as it is, without the added stress of a pandemic. However, there are ways you can lift your mood, and keep on top of your seasonal depression. 

What is SAD?

Seasonal Affective Disorder is a type of depression that usually occurs at the same point in the year, when we move into autumn and winter. The darker days can disrupt your body’s internal ‘clock’ and affect the parts of your brain that make mood-regulating hormones, such as serotonin and melatonin. 

The symptoms of SAD are similar to those for other types of depression. You may have symptoms each season that include:

• feeling low and losing interest in your usual activities

• feeling hopeless

• finding it difficult to concentrate

• having low energy levels and feeling lethargic during the day

• feeling indecisive

• difficulty to waking up in the morning

• sleeping more than usual

• eating more than usual (especially carbohydrates)

• feeling less sociable

• feeling anxious

Why this year is different

I don’t need to remind anyone of the current global situation, but I do want to mention that if you do feel like your symptoms are getting particularly bad this year, it’s completely normal. Many of us are already experiencing heightened anxiety and depressive symptoms due to limited social interaction, lack of routine, job loss, the political climate, and various other psychosocial stressors. Not to mention, we are nearing a number of major national holidays that we are unable to celebrate as we usually would. I just want to stress the importance of reminding yourself that you’re not alone in feeling like this, and the world is truly a terrible place for a lot of people at the moment. Everyone is struggling in their own way. So please remember that this situation is temporary, and it will get better. 

How you can manage your SAD

Engage in social activities

Granted, it’s harder than it was. But nevertheless, interacting with friends and loved ones still remains one of the best and most accessible ways to significantly reduce the symptoms of SAD. Whether it’s a phone call, going out for food or drinks, or even a visit to someone’s garden, the smallest steps can make the biggest difference. Don’t let the fact you can’t gather in big groups mean you can’t socialist at all, you need to make sure you’re feeling connected to the important people in your life.

Self care

Don’t let your self care routine slip, and make sure you’re keeping on top of looking after yourself. That means setting and maintaining a daily routine, eating healthy foods, keeping on top of your sleeping pattern, and doing a bit of exercise. Self-care looks different for everyone, so it’s important to be mindful of what you enjoy doing most. Whether it’s baking, having a hot bath, or listening to music, make sure to leave time in your day to do something you enjoy.

Maximise light in your house

Make sure you’re keeping blinds and curtains open at all times. If you usually sleep with the curtains shut, it might be worth trying to sleep with them open as waking up to natural light is shown to boost your mood significantly. 

Seek help

Above everything else, if you ever feel like your symptoms are becoming unmanageable then seek help from a GP. Talking with a professional can be helpful in identifying negative thought patterns, coping strategies, and sending you in the right direction in terms of treatment. 

Much like other mental health issues, I’m not encouraging anyone to self-diagnose seasonal affective disorder. It’s important to just raise awareness to the fact that your current low-mood isn’t uncommon, and it could very easily be as a result of the shorter days, colder weather, and dwindling sunlight. This year is constantly presenting us with new challenges, and our mental health seems to be suffering more than ever. We need to be more encouraging of people reaching out for help. The winter months are harder than any for those suffering with depression, so please make that extra effort to see your loved ones.