Seasonal Affective Disorder (SAD)
As winter approaches, the nights draw in, and its easier for everything to feel a little darker. Many of us struggle through the winter, experiencing low mood, sadness, fatigue and lack of concentration. For some, this low mood can be more persistent and may classified as seasonal affective disorder (SAD). It’s thought that SAD is in part due to reduced exposure to sunlight which can lead to excessive melatonin (the sleepy hormone) production, reduction in serotonin (mood hormone) and a disruption to your circadian rhythm (your internal body clock). If you think you may be experiencing SAD it’s important to consult your GP.
For all of us, it’s important to remember that good wellbeing habits are even more important during the winter months, as well as self-care when it comes to protecting ourselves and others from winter bugs. Take the opportunity to get your Flu vaccination and practice good hygiene to prevent the spread of coughs and colds.
Boost your mood with food – check in with your eating habits and try to eat more vitamin d rich foods. Avoiding excessive caffeine and alcohol as they can have negative effects on mood. Enjoy those healthy, heartwarming comfort meals in the winter, check out some free recipes, see recipes.
Sleep Hygiene – sleep can have a huge impact on mood and overall wellbeing. Try to get into a simple bedtime routine to help signal to your body that its sleep time. Avoid electronics too late, and getting out into daylight where you can, helps too. For more tips, look on our zzz sleep page.
Get Physical – physical activity boosts mood and decreases the symptoms of depression. It can also help with sleep and overall health and wellness. Check out our exercise page for free activity ideas and classes, and if you can make use of flexible working hours to allow you to make the most of getting outside in the daylight hours.
A support system – its ok not to be ok. Reaching out and spending time with those that care about you can be so important for boosting mood. If you can’t reach out to family or friends, speak with colleagues, your manager, your GP or the Wellbeing Line for support.
Light exposure – try to take some time to get outside and in the sunlight each day. If you can’t, try to make sure that you are near a window and natural light for some of your day. This can help with serotonin levels, increase vitamin d levels and help with sleep. There are also options for light therapy if it feels necessary.
Write it down – Practicing gratitude and taking time to reflect on the positives can be a real mood booster. Taking time to write down any negative thoughts, worries or jobs to do, can also help to get them out of your head and leave you feeling that they are captured somewhere else.
Digital Detox – putting your phone away before bed can help you sleep, but also taking time away from social media, multiple WhatsApp groups and constant news stories can help you to take time to have a break. Try to schedule in screen free time.
Seek help – if you are experiencing consistent low mood and anxiety it’s important to reach out for help. Contact your GP or speak to The Wellbeing Line.
Please go to our Wellbeing A-Z main page for more topic areas.