Managing Seasonal Affective Disorder (SAD): Simple Tips to Brighten Your Days
Feeling a bit down lately as we say goodbye to summer? You’re not alone. Seasonal Affective Disorder (or SAD) tends to creep in around this time of year as we roll into shorter days and cooler weather. But don’t stress— here are some simple ways to manage those seasonal blues and keep your spirits up.
Is it SAD or Just the Seasonal Shift?
First things first, what is SAD?
SAD is a type of depression linked to seasonal changes, often emerging in autumn or winter when sunlight dwindles. Symptoms could include feeling low, lacking energy, oversleeping, or even craving carb-heavy comfort foods. It’s more common than you might think, and recognising the signs can really help you take action.
How to Manage SAD (and Feel More Like Yourself!)
If you’re feeling the weight of the seasonal shift, here are some manageable changes that can make a big difference:
1. Find the Light
One of the main culprits behind SAD is reduced sunlight. That’s because sunlight helps regulate the production of melatonin (which impacts sleep) and serotonin (which boosts mood). Here’s the fix:
- Get outside daily while the sun’s up, even if it’s just a short walk.
- Try light therapy, available through special lamps that mimic natural daylight. Many people swear by it to lift their mood.
2. Keep Moving (Even When You Don’t Feel Like It)
We get it, when it’s chilly, you’d rather curl up with a blanket. But moving your body can really help.
- Exercise releases endorphins, also dubbed “feel-good” chemicals.
- Not a fan of hardcore workouts? A gentle yoga flow or even a dance around your living room works just as well.
3. Stay Connected
It’s tempting to hibernate when the weather gets colder, but keeping strong social ties is one of the best ways to combat SAD.
- Spend time with friends or family, join a book club, or grab a coffee with someone who always makes you laugh.
- If that’s tricky, consider joining an online wellbeing group or community for shared tips and support.
4. Nurture Yourself With Nutrition
Comfort food is tempting (hello, hot chips), but balancing your meals can do wonders for your energy and mood:
- Load up on fresh fruit, veg, complex carbs, and lean protein.
- Omega-3s (found in salmon or flaxseeds) are great for mood-boosting.
- Limit caffeine and alcohol as they can impact sleep and aggravate low moods.
5. Stick to a Routine
Having a steady routine brings a sense of normalcy:
- Keep regular wake and sleep times to sync your body clock.
- Schedule moments of joy during your day, even if it’s something small like reading a book or working on a hobby.
6. Seek Professional Support If Needed
SAD impacts people differently, and if you’re finding it challenging to cope, reaching out is always a good idea.
- Chat to your GP or a mental health professional who can guide you to tools and resources tailored to your needs.
- There are helplines and online resources available, like Beyond Blue or Lifeline, for immediate support.
Celebrate the Cosy Season
Autumn and winter don’t have to feel heavy. Think cosy afternoons with a warm drink, fireside chats, or picking up indoor hobbies like knitting, painting, or baking. Use this time to slow down and reconnect with yourself in a way that feels nourishing.