It’s natural to sometimes feel a bit down or deflated in the wintery months because of the longer nights and colder temperatures.
If your finding the cold and dark is getting to you, here are my top tips to help you out:
Use a sun lamp: these are lamps which you can use to simulate a sunrise, making it easier to wake up on these dark mornings.
Go outside: you might not feel like doing this, but fresh air can boost people’s moods – a quick walk really does make a difference.
Organise meet ups: your friends might be feeling the same way as you in the colder months, planning indoor activities (e.g. the cinema, heading to a gallery, sleepovers) is a great way to lift your mood.
Prioritise self-care: getting a good routine in place and sticking to it is really important. You can plan a cozy self-care routine, whether that’s having a relaxing bath, or games with family.
Feeling a bit down because of the darker, colder days is really common. However, if you feel like you are regularly feeling down and it’s impacting your everyday life, that’s not normal and it could be a sign of Seasonal Affective Disorder (SAD).
Keep reading to understand more about this:
What specifically is SAD?
Seasonal Affective Disorder is a mental health disorder.
SAD happens in the winter, when it’s cold, but more importantly when the days are short, as they are in the UK for example.
Symptoms of SAD:
- A long-lasting low mood
- Poor sleep
- Weight gain
- Lack of energy
- Lack of motivation
- Difficulty focusing
What causes it?
The cause of Seasonal Affective Disorder isn’t fully known, but it is thought it is linked to the lack of sunlight.
Our bodies can only produce vitamin D in response to sunlight. When too little vitamin D is present, its thought that this interferes with the production of hormones like serotonin and melatonin, which regulate emotions, the happiness and sleep hormones.
SAD effects around 3% of the people in the UK and also effects around triple the number of individuals assigned female at birth than those assigned male at birth, but the reasons for this are not yet known.
What to do if you think you are experiencing SAD?
- Talk to someone: speaking to people you trust can really help when you are feeling down – having a non-judgmental ear is great and builds trust. The stronger your relationship, the better your support system.
- Speak to your doctor: if you are feeling like your symptoms aren’t improving, it’s really important that you book an appointment with your doctor so they can offer more personalised guidance.
Hopefully, you’ve found this helpful – it’s key that you pay attention to how you are feeling and check in with yourself regularly.
While it’s normal to feel down in the colder months, regularly experiencing the symptoms of SAD isn’t normal – support is always available.
By Karis Harwood
