Have you noticed your mood changing as the nights start to draw in?

You’re not alone. In fact, researchers believe that around 3% of people are affected by seasonal affective disorder (SAD), otherwise known as “winter depression”.

However, there are some simple steps you can take to reduce the impact the winter blues have on your life.

Read on to learn more about SAD, and how you can mitigate the effects this winter.

What is SAD?

Seasonal affective disorder has a lot in common with the symptoms of depression, but it only affects people during certain times of the year. Most commonly, SAD affects people during winter, but some people also experience it in the summer.

The symptoms of SAD can include:

• Irritability
• Low mood
• Low energy
• Eating more
• Sleeping more
• Being less sociable
• Lack of interest and enjoyment in life.

SAD can affect anyone, but it is about three times more common in women than it is in men.

The symptoms tend to lessen on their own when the season ends and return annually. For example, someone who suffers from winter depression will start to feel better during spring.

7 useful options that could help you treat SAD

Living with SAD can be very difficult, but there are steps you can take to reduce the impact the symptoms have on your life.

1. Light therapy

While researchers aren’t sure what causes SAD, they have noted that the reduced amount of light in winter influences our appetite, wakefulness, and mood.

This is because light encourages your brain to reduce its production of melatonin (the hormone that makes you feel tired) and increase the production of serotonin (a hormone that affects your mood).

Light therapy involves sitting by a special lamp called a light box for 30 minutes every day to regulate these three factors.

If you don’t want to invest in a lightbox, you can also make the most of natural daylight by sitting next to a window or going for a walk.

2. Keep a journal

Making a note of your symptoms allows you to track them and notice patterns in your behaviour.

For example, a journal might help you discover what triggers your symptoms or track the things that boost your mood.

Writing down how you feel can also help you regulate your emotions and reduce anxiety, as well as break you out of any cycles of obsessive thoughts or brooding.

3. Plan ahead

If you know when your symptoms tend to start, it might be wise to plan.

For example, if you know that you will struggle to cook meals in the evening when it’s dark, you can prepare food in advance and store extra meals in the freezer for you to reheat when you need them.

You can also prepare by:

• Planning fun activities
• Purchasing or putting up extra lighting
• Rearranging any events you know will be stressful
• Creating a self-care box to help you look after yourself
• Ensuring you have time to rest and take part in your hobbies.

Knowing which symptoms affect you the most and coming up with strategies to cope with them in advance can reduce the effect SAD has on your day-to-day life.

4. Talk to your loved ones

Speaking to your friends, family members, and other important people in your life can help them understand what you’re going through so they can better support you during a difficult time.

You can also try joining a support group for other people who have SAD – either online or in person – so you can share your experiences with people who understand you.

5. Learn relaxation techniques

Learning to cope with the changes in emotions caused by SAD can reduce the impact they have on you.

Relaxation techniques that could help can include:

• Meditation
• Being creative
• Pilates or yoga
• Listening to music
• Breathing techniques
• Spending time in nature.

Make a note of what lifts your mood and make sure you’re regularly taking part in these activities.

6. Look after your physical health

Eating and exercising can be more difficult while you’re experiencing SAD, but trying your best to keep your blood sugar up and move your body regularly can make a huge difference to your energy levels and mood.

Gentle exercise, such as swimming or going for a walk, can boost your mood and expose you to sunlight. And, if you can, eating healthier foods can help your body feel better.

It’s also important to take care of your personal hygiene. Small things, such as taking a shower, getting fully dressed even if you aren’t leaving the house, and brushing your teeth can make a big difference to your mood.

7. Speak to a therapist

SAD is as serious as other types of depression and can be treated in similar ways.

Speaking to a therapist or trying cognitive behavioural therapy (CBT) can help ease your symptoms so you can continue living your life to the full.

Your doctor can also provide the help you need, by prescribing antidepressants or pointing you in the direction of a local support group, for example.