8 SIMPLE TRICKS FOR TACKLING SAD THIS WINTER

According to NHS Inform, around 2 million Brits suffer from seasonal affective disorder (Sad). It can affect people of any age and in the most extreme cases, symptoms can be severe.

For that reason, you must speak to your GP (or another healthcare professional) if you think you might have Sad and you’re struggling to cope.

Symptoms of Sad can include:

• Persistent low mood or a loss of interest in everyday activities
• Irritability, feelings of despair, guilt or worthlessness
• Lethargy, sleeping for longer than usual, or struggling to get up in the morning.

You might find that milder symptoms can be eased through simple lifestyle changes.

Here are eight tips that could help you this winter.

1. CONTROL YOUR MORNING ROUTINE

• As winter approaches our sleep patterns can be interrupted. Getting up in the morning – when it is cold and dark – can be difficult.
• A Sad alarm clock might help. Its sunrise mode increases the light in your bedroom gradually. This simulates the sunrise and helps your body adjust to being awake more slowly. This makes for a gentler start to the day and could help you emerge from sleep feeling wider awake.
• Other technology might help too, including apps like Sleep Cycle that can track your sleep and wake you up at the optimum time, during your lightest sleep phase. 

2. GET PLENTY OF FRESH AIR

• Fresh air is key to our mental health but it can be especially important during the winter months. Exposing yourself to daylight in the morning helps to realign your circadian rhythms and let your body clock know how it should be feeling.
• Make walking a regular part of your morning routine in the winter. This can be tricky when cold and wet weather makes getting outside unappealing but the benefits of fresh air shouldn’t be underestimated.
• Cold and wind can be great for blowing away the cobwebs and can even help our immune systems. 

3. EXERCISE MORE, ESPECIALLY OUTDOORS

• If you’re feeling Sad during the winter months, you might find the endorphin boost of exercise helps. As we have just seen, an early-morning walk is great for combining fresh air and exercise but any exercise – and at any time of day – will help to release your mood-boosting hormones.
• We all lead busy lives. You might find that you can only fit in a short walk at lunchtime, or maybe after work is when you have the most free time.
• Outdoor exercise is great but an indoor workout is fine too. Try an internet workout video or head to your local gym.

4. ENSURE YOU EAT A BALANCED DIET

• A balanced diet is always important but especially if you find yourself suffering from the winter blues. 
• Sad can lead to cravings for sweet or fatty foods which can, in turn, cause lethargy and potential weight gain. Try to stick to stews and other hearty dishes that provide a hit of comfort without needing to succumb to cravings. 
• Experts think that Sad is partly caused by lack of sunlight, and its low angle, during the winter. This can lead to a lack of vitamin D so consider meals that are rich in vitamin D like red meat and oily fish.

5. TOP UP YOUR VITAMIN D IF YOU NEED TO

• A lack of vitamin D can lead to trouble sleeping, a loss of appetite, and feelings of lethargy. 
• While you can top-up your vitamin D by getting out into the sun as much as possible and opting for a vitamin D-rich diet, this might not be enough.
• The NHS recommends taking vitamin D supplements between October and early March to help keep your levels up and stave off the symptoms of vitamin D deficiency.

6. SOCIALISE OFTEN

• When the days are short and the nights are long and cold, getting out to socialise can seem like a drag.
• While technology has helped us all to stay more connected, avoid text or WhatsApp messages and speak face-to-face if you can. Better still, meet in person.
• Try incorporating your socialising into an activity that involves fresh air and exercise, or a well-balanced meal out, and you could tick off multiple good habits at once.

7. SEEK PROFESSIONAL HELP IF YOU NEED IT

• Speaking to loved ones could help you to feel better about your Sad symptoms. Sharing a problem can help, and you might even find some of your loved ones are in the same boat.
• If you don’t feel able to reach out to friends and family, or your symptoms are severe, you might need to speak to a professional organisation like Mind or Samaritans but remember that your GP can help too. 

8. GET THE RIGHT AMOUNT OF GOOD-QUALITY SLEEP

• Once you’ve made it through a winter day of exercise, a balanced diet, and plenty of socialising, you’ll be ready for a good night’s sleep.
• Make sure that your bedroom is the perfect temperature for you and try to control the level of noise and light. 
• So-called “circadian hacking” – or the less intrusive-sounding “circadian maintenance” – could help.
• Based on the same principles as the Sad lamp, at its simplest, it involves tricking your body clock. It begins with “day-light bathing” in the morning, through the use of artificial white light or getting out into fresh air.
• In the evening, you’ll need to think about your “blue-light hygiene”. This could be as simple as turning on your electronic device’s blue-light filter or enforcing a ban on phones and tablets in the run-up to bedtime.
• A Sad lamp that lulls you into a gentle sleep should give you the best chance of a restful night while your morning routine will set you up for the rest of the day.

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