As the days get shorter, it is worth thinking about Seasonal Affective Disorder (SAD). The winter blues are common and can affect people of all ages. The symptoms of SAD include:
- Persistent low mood
- Loss of pleasure or interest in normal everyday activities
- Irritability
- Feelings of despair, guilt or worthlessness
- Feeling lethargic and sleepy during the day
- Sleeping longer than normal and finding it hard to get up
- Craving carbohydrates and gaining weight
For some people these symptoms can be severe and have a real impact on day-to-day life. It is thought that a lack of sunlight may stop part of the brain working properly and affect certain hormone levels. Anyone whose symptoms are severe enough to disrupt normal life should seek advice from their GP.
Ways to help combat the winter blues
Keep active and go outside
A daily walk can really help. Going outside in the middle of the day, especially on brighter days, maximises exposure to natural light.
Keep warm
Being cold can make people feel low, so wrap up well, enjoy hot drinks and hot food, and aim to keep the home warm — at least 18°C.
Eat well
A healthy diet gives more energy and boosts mood. Balance cravings for carbohydrates with plenty of fresh fruit and vegetables.
Make the most of light
A lightbox can be an effective way to combat SAD — the idea is to sit in front of it for around 30 minutes a day. They aren't available on the NHS but can be bought privately relatively cheaply. Sitting near a window, choosing pale colours on the walls, or using mirrors to reflect daylight can all help too.
Try something new
Taking up a new interest gives you something to look forward to and helps keep the mind active.
See loved ones
Spending time with other people is good for mental health. Make the effort to see the people you care about more often.
Learn more about SAD on the NHS website
If you would like to talk to our team about how we can help you or a loved one through the winter, please get in touch.
