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Ah, winter. It’s that time of year when the days get shorter and the temperature starts dropping. Some people welcome the cosy nights and the countdown to celebrations like Christmas and New Year’s, but not everyone feels that way. The lack of sunlight, the winding down of outdoor plans and the quieter evenings can hit some people hard and they might slip into seasonal affective disorder, which is fittingly known as SAD.
What is seasonal affective disorder (SAD)?
It’s not usual to go through low moods every now and then, but if you notice that your mental health is persistently worse during certain seasons, you might be experiencing SAD.
Like all mental health issues, SAD affects people differently and there’s a scale when it comes to how intense the symptoms can be. Some people might notice that they feel a little bit less motivated, whereas others might see a significant drop in their mood and struggle to get out of bed in the morning.
Here are some of the most common symptoms to look out for, according to the NHS website:
What can cause seasonal affective disorder?
The cause of SAD still isn’t 100% understood, but it’s often linked to people getting less sunlight during the autumn and winter months. The scientific explanation behind this is: when our brains don’t get enough sunlight, it can affect our hormones and our circadian rhythm. Less sunlight can lead to:
It’s also worth mentioning that while most people who experience SAD notice a change in their mood during the winter months, around 10% of people experience it in the summer instead.
How else can winter affect our mood?
The lack of sunlight doesn’t just mess with our brains, it can also affect our lifestyle. When you come out of work and it’s dark and cold, you might be less bothered to meet up with your friends or go to the gym. Instead, you might just opt for a quiet night on the sofa.
While there’s absolutely nothing wrong with getting cosy and stuck into a Netflix series, having less plans and seeing our friends and family less often can make us feel lonely. People who work from home and don’t see their colleagues during the day might notice this even more. In fact, 45% of adults say they feel lonely during winter.
And, although winter is the season of staying in-in, it’s also the time of year when we tend to spend more money. Heating bills, winter holiday celebrations and Christmas presents can quickly add up, and if you end up spending more money than you feel comfortable with, this can make you feel stressed and anxious.
How can you manage SAD?
It’s pretty common for people to want to stay indoors more during the winter. We might feel hesitant about going out when it’s dark outside, but it’s important to challenge ourselves and ask ‘what would happen if we did it anyway?’. Would we enjoy seeing our friends for dinner or feel good about going to the gym? Put it to the test; make plans, stick to them and see how you feel afterwards. You’ll probably be glad that you pushed yourself.
In the winter months, our body clock can be affected by lack of daylight, but the sun boosts our vitamin d levels, which can help to regulate our sleep. So, make sure that you open your curtains and blinds, and schedule time to go outdoors everyday, like a walk on your lunch break.
When we’re feeling a little bit lost or out of sorts, sticking to a routine can give us purpose. Fill your day with healthy habits, like going to bed and getting up at the same time, eating balanced meals and moving your body. Self-care is important too; you could do something relaxing, like having a bath, watching your favourite TV show uninterrupted, or getting stuck into one of your hobbies.
Exercise can make a big difference to how we feel. When we move our bodies, we release endorphins, which are hormones that can reduce stress and anxiety. Exercising can also help us to sleep better, plus it’s a healthy way to take a break from stewing on negative thoughts.
It can be tempting to palm off plans when it’s cold and dark outside, but it’s important to stay in touch with people so that we don’t get lonely. If you can’t see your friends and family in-person, make time to call them and stay on top of messages.
If you’re not getting enough connection from the people in your life, there are different services which are purposely set up to support people experiencing loneliness, both nationwide and locally. Here are a few that you could look into:
When is it time to get professional support?
If your symptoms are affecting your day-to-day life and you’re struggling to manage them, it’s a good idea to speak to a mental health professional or your GP. Your GP might refer you for cognitive behavioural therapy (CBT) which gives you the tools to support yourself.
At ieso, we offered typed CBT, where therapist and patient type back and forward via our secure online messaging platform. We support people who are experiencing a range of mental health issues, from anxiety to depression. Our service is professional and flexible, with appointments that fit around you. Find out more here.
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