As the seasons change and temperatures drop, many of us experience what is known as the “winter blues”. A temporary longing for the sunshine, and the desire to stay inside, to hide away from the cold. Generally, symptoms of the winter blues are mild and don’t last long. But for some, these feelings can turn into something more serious, impacting their daily lives. If you can relate to this, you may be experiencing Seasonal Affective Disorder (SAD).
SAD is a form of depression linked to changes in the seasons. For most people with SAD, their symptoms start in the Autumn, worsen during the winter, and then begin to improve during the Spring and Summer.
Symptoms of SAD may include:
- A low mood that lasts for a long period of time
- Increased feelings of tiredness or a lack of energy
- Difficulty waking up in the morning, or needing more sleep than usual
- Weight gain, or a craving for comfort food (such as carb-heavy meals)
- Difficulty focusing
We know that SAD is associated with changes in season, but there are a few theories as to what really causes it. A popular theory is that the reduction of sunlight in the winter months can affect the body’s internal clock, also called the circadian rhythm. The circadian rhythm controls many aspects of our health, such as hormones, body temperature and sleep cycle. External factors can influence our circadian rhythm; the most influential of those is light.
For example, light acts as a signal to our body that it’s time to wake up, prompting the body to reduce its production of melatonin (the sleepy hormone). Hence, a lack of light in the winter can disrupt this process, causing us to feel tired for longer.
Your GP or doctor can best advise you on a treatment plan for SAD. However, there are some lifestyle changes we can all make to either treat or prevent the onset of SAD this winter.
The Power of Daylight
It may sound simple, but one of the most effective ways to combat symptoms of SAD is to soak up some natural light. Even if it’s only 10 minutes a day, being outside in the daylight can do wonders for your health. Although we would all prefer to go outside when it’s sunny, even the natural daylight on a cloudy day is enough to regulate our body’s circadian rhythm.
When you’re heading outside in the winter, remember to take your time. Paths may be wet or icy, and you could fall if you’re not prepared. Wear lightweight shoes with good support and grip.
Natural daylight is significantly brighter than indoor lighting, even if it doesn’t always feel like it. Unfortunately, though, older people are less likely to spend time outside due to factors such as poor health or reduced mobility.
If you find yourself in such circumstances, why not try to encourage natural light into your home? Some ways you can do this include keeping your curtains open, your windows clean, and the sills free from clutter. If you prefer to keep your window covered for privacy, opt for sheer curtains that still allow some light to enter the room.
Also, light coloured walls and furniture help to reflect light, making a room feel brighter. You could also strategically place a mirror on the wall opposite your window to maximise natural light reflection throughout the room.
Light Therapy
If, after these changes, your home still feels dark, light therapy may be the solution. Light therapy involves sitting near a special lamp, known as a light box, for around 30 to 60 minutes each morning (as recommended by the NHS).
These lamps produce bright light, designed to mimic the early morning sunlight, and thus help regulate your internal body clock. Many people with SAD have found that regular and consistent use of these light boxes has considerably improved their mood and helped with symptoms of SAD.
Light boxes, or SAD lamps, come in various forms such as desk-lamps, floor lamps and even alarm clocks. Using these lamps is generally considered safe; however, if you are sensitive to light due to a skin or eye condition, please consult your GP or optician before starting light therapy.
Learn to Embrace the Winter
Rather than longing for the spring, we can try to make the colder months enjoyable. For example, the Danes have a concept called ‘Hygge’ that is rather fitting for the winter months. Hygge (pronounced “Hoo-gah) is a philosophical way of life, but it is also about creating a cosy, comforting physical environment. You can create this kind of environment in a variety of ways:
- Instead of using harsh overhead lighting, opt for warm lights such as lamps, candles and fairy lights.
- Equip your living space with cushions, blankets and other soft textiles to maximise comfort.
- Get creative with something like a puzzle, a book, knitting or another kind of craft. All things that can be enjoyed from your cosy living space.
- Avoid being on your phone or watching TV too often. Try to be in the moment and enjoy simple pleasures, such as baking or even just sipping on a warm drink in your favourite chair.
Given this focus on comfort and relaxation, it’s no surprise that Finland consistently ranks among the happiest countries on the planet!
Stay Connected
While creating a cosy, relaxing home is beneficial, be careful not to fall into the trap of isolation. A crucial way of combating SAD is to stay connected with your friends and family. Try to reach out to somebody at least once a week, whether that means meeting up for a coffee or just catching up over the phone. If you’re not sure who to contact, many charities offer telephone befriending services, such as Age UK and Re-Engage.
Related: 8 Ways to Thrive Socially as an Older Person
Exercise and Diet
Exercise and Diet are known ways to improve your mood, no matter the season. Though it may be hard to maintain healthy routines during the colder months, it is important for our physical and mental health that we try to persevere. This doesn’t mean your routine needs to stay the same, though. You can adapt your healthy habits for the winter.
For example, when it comes to exercise, opt for activities that naturally warm your body, such as a brisk walk or an indoor workout. When it comes to healthy eating, you might not crave a cold salad on a frosty day. Try swapping out light meals for warming options like homemade soups or a hearty stew.
It may also help to focus on your Vitamin D intake, as sunlight, our main source, is limited during the winter months. Foods rich in Vitamin D include, but are not limited to, fatty fish, egg yolks, mushrooms, fortified milks and cereals.
By gaining an understanding of Seasonal Affective Disorder, we can take proactive steps to better protect our mental health each winter. Making small changes, such as letting in more light or embracing cosy routines, can significantly improve your mood and overall health.
If you are worried about your mental health, please consider reaching out to one of the following helplines. You can call them for support, advice or even practical help.
Although this article focuses on the onset of SAD during the winter months, it can also occur in the spring and summer. If you are experiencing symptoms of SAD or similar and you’re struggling to cope, seek professional help from your doctor or GP.
