A huge chunk of us struggle with SAD every year, but what exactly is it?

SAD stands for “seasonal affective disorder” – a type of depression that comes and goes in a seasonal pattern, typically during winter months when there is less natural sunlight. Common symptoms include low energy, mood disturbances, and a desire to sleep more. Does this sound familiar? Chances are that you could have SAD, and a lot of us do!

For me, every year is the same. I begin to enter my ‘SAD era’ and every time I think there is something wrong with me, or my period is longggg over due. It always takes me a month or so to realise that it’s SAD… again. I don’t know why I never remember, maybe because I don’t like the label? What’s important to note is that you are not alone.

We are mammals, thus every winter we go into ‘hibernation’ mode. Although we don’t literally hibernate like other animals, we often want to eat and sleep more. As soon as we accept that, battling SAD becomes a whole lot easier.

Symptoms of SAD:

• Low mood
• Lack of motivation and concentration
• Desire to sleep more

So, how can we avoid it?

NB: we shouldn’t avoid our problems, but we can prevent spiralling down into a deep pit!

Top Tips

1. Get outside
   I know what you’re thinking: it’s cold, dark and wet. Why would we need outside time? Believe it or not, there is sunlight in the winter months, thus UV rays are still present. We need this sunlight in order to keep our skin from drying out and to boost our mood.
   Try going for walks on a weekend with your family and/or dog – embrace the muddy countryside! Or if you’re not a fan of this idea, another top tip is to open the backdoor and just breathe in the outdoor air, for 10-15 minutes. At home, we have outdoor seating under a gazebo which is a great help for maximising outdoor time during winter (and we don many blankets and coats!)
   
2. Exercise
   It can be so hard to find the motivation to get your body moving during winter. I am already struggling with this and it’s not technically winter yet! I just want to stay in my comfies under a blanket all day. The last thing I want to do is put on some workout clothes and head out to the garage to exercise.
   However, exercise is VITAL for our wellbeing and overall health. A top tip here is to change the way you’re exercising. Over the winter I like to go on outdoor walks, as well as treadmill walks. I often favour yoga and pilates to intense cardio workouts. On top of all that, I don’t workout as much. I listen to my body, whilst trying to stay on top of my health. It’s all about balance, my friends.
   
3. Vitamin D
   I said above that we get sunlight in winter, but that doesn’t compare to the amount we get in spring and summer. That’s why sometimes we need to take supplements, like vitamin D. The body creates vitamin D from direct sunlight on the skin when outdoors. But between October and early March we do not make enough vitamin D from sunlight. Consider taking supplements (but be careful when doing this) or eating more eggs, milk, salmon, cheese and yoghurts.
   
4. Social interaction
   With lack of motivation comes a decreased desire to socialise. Why go and have lunch with that friend when you can stay under the covers in the warmth? Although it sounds appealing to stay in bed, you do actually need social time, even in winter. It’s easy to lose contact with friends during this time, as we lack motivation etc. However, isolation can exacerbate SAD symptoms and create this vicious circle of not socialising because you have a lack of motivation and vice versa.
   Stay socially active and maintain connections with friends and loved ones.
   
5. Try a SAD clock (or a ‘dawn simulator’)
   You are probably familiar with these, but if you’re not they are an alarm clock that gradually increases the light in your room, simulating a natural sunrise and helping you wake up more gently. These are super helpful for the winter months, when it’s harder to get up, especially if you wake up pretty early for work or school. These not only help us wake up more easily, but also help boost our moods.

What do you do to help boost your mood during winter? Let me know in the comments section!

Signing off,

Pepetoe x