By Julitta Lee, Content Team contributor.
Feeling irritable? Unmotivated? Less social or active? Having trouble concentrating? Sleeping or eating more than usual? Or have been feeling a persisting, low mood? If these symptoms resonate with you, you may be experiencing Seasonal Affective Disorder (SAD), a seasonal type of depression also known as the “winter blues.”
As we’re deep into the winter season it’s completely understandable to feel unlike your usual self. Though, it’s worth paying attention if you feel that it has started to significantly disrupt how you think, feel, or behave. According to Healthwatch, around 5% of people in the UK are diagnosed with SAD.
The good news? There are steps you can take to ease the symptoms. Here are 6 practical tips to help keep you feeling more like yourself this winter:
Eat and Drink Well
What you eat hugely plays into your physical and mental state. Sioned Quirke, Head of Nutrition and Dietetics at Swansea Bay Health Board, puts this simply: “There is a huge connection between what you eat and your mental health, so it’s really important to keep yourself well nourished.”
Planning ahead is a way to make this easier – thinking about and preparing meals in advance can help you make healthier choices, reduce stress and prevent you from falling back on overly processed foods. It is also important that you mind your portions. It can be incredibly tempting to overindulge in comfort foods, but keeping portions balanced is what helps you feel your best. Additionally, remember to stay hydrated – keep a bottle of water close by to remind yourself to drink regularly!
Stay Active
Physical activity increases blood flow to your brain, which releases feel-good endorphins that clears your mind. Research has proven exercise to be one of the most effective ways to manage symptoms of depression, including SAD.
It doesn’t always have to be a formal exercise session:
- Get outside! A brisk walk or jog in daylight can give you a double boost of exercise and natural light.
- Try something fun. Dance around your living room, do some yoga or take a swim.
- Start small. Even 10 minutes of activity can make a difference, like climbing your own stairs or doing some household chores.
The key is to find something you enjoy, and it’ll soon grow into your routine. Any movement counts, and the more you do, the better you’ll feel!
Letting the Light in
Winter’s shorter days and darker mornings can disrupt your internal clock and contribute to SAD. Try brightening up your environment:
- Open up your curtains during the day.
- Tidying and decluttering to open up space and create a more relaxed atmosphere.
- Invest in a therapy lamp, which mimics sunlight, or install brighter lamps and bulbs.
- Add a touch of greenery with houseplants to refresh your surroundings, and make your space feel lighter and more inviting.
Reflect, Plan, Organize
Taking a little time to reflect on yourself can help you notice patterns and manage your symptoms. You can start a journal to track your thoughts, feelings and activities – treat it as an opportunity for self-care and reflection. This could even help you to plan your days and structure your time to reduce the overwhelm of feeling unproductive. Remember, this is all about giving yourself space to process emotions and feel more in control.
Connect with Others
Winter’s cold weather and early sunsets can make socialising feel more difficult and less appealing, but staying connected is vital for your well-being. Take initiative and spend time with friends, family, join a social club or even a group of volunteers! If you can’t meet in person, arrange a video call or check in through texts! Communities and connections can give you a sense of purpose and improve your overall mood during these darker months.
Don’t Hesitate to Seek Help
SAD is a type of depression, and it’s important to take it seriously. If your symptoms persist or start affecting your daily life, don’t dismiss them and speak to a health professional. The National Institute for Health and Care Excellence (NICE) recommends treatments like talking therapy, such as Cognitive Behavioral Therapy (CBT) and, and medication, such as antidepressants.
For additional support, NoPanic offers resources and talking therapy options. Visit our website for more information.
And finally, SAD is seasonal, but that doesn’t mean you have to wait it out. Taking proactive steps — like eating well, staying active, brightening your space, and connecting with others — can help you feel more in control and enjoy this time of the year!
And remember, brighter days are ahead, both literally and figuratively.
Articles consulted:
https://www.houseandgarden.co.uk/article/lighting-mood-winter
https://bjsm.bmj.com/content/57/18/1203
https://www.health.harvard.edu/blog/stepping-up-activity-when-winter-slows-you-down-202403043021
https://www.nhs.uk/mental-health/conditions/seasonal-affective-disorder-sad/symptoms
https://www.nimh.nih.gov/health/publications/seasonal-affective-disorder
