I Feel Depressed in Winter. (SAD)
What is Seasonal Affective Disorder? Do You suffer from it? Ways to cope.
What is Seasonal Affective Disorder?
SAD otherwise known as Seasonal Affective Disorder is a very common type of Depression.
However, unlike Depression which lasts over a longer period of time, SAD is seasonal and occurs typically during winter or when the weather is colder and days are shorter in terms of daylight.
It can leave you feeling depressed in Winter unsure of how to help yourself.
Do I have Seasonal Affective Disorder?
Common signs and symptoms of Seasonal Affective Disorder can be different for everyone and vary from season to season.
A few common symptoms of seasonal affective disorder are;
Difficulty getting up in the mornings
Low mood
Lack of energy
Loss of pleasure in doing things you would ordinarily enjoy
Feeling irritated, annoyed, and sad
Eating more than usual or eating a lot less.
Sleeping longer and more often than usual
Difficulty getting to sleep
How to Cope with SAD
As someone who is personally affected by SAD, I have tried and failed many times trying to prevent it.
However, over recent years I have found a good few things that work for me.
Here is a list of the most effective ways I have found to cope with Seasonal affective disorder (SAD):
Be Prepared
Recognize and keep track of when you feel this way so next winter or whichever season is hard for you, you will be aware and have time to process and prepare the most effective coping tools that work for you.
Spend more time Outside
This can be really difficult in those moments of feeling lethargic, fed up, and unmotivated, but I can not stress enough the positive effects of simply getting outside and going for a walk.
Not only does simply being outside in nature boost your mood but the physical movement as well as soaking up the daylight is one of the best things you can do for yourself.
If you are interested in the ways nature can help you heal, look here.
Light Therapy Lamp
I have found this to be very useful for those dull cold days when I am stuck indoors, working on my laptop or doing the pile of daily chores.
Using one for 15-20 minutes a day for me personally, had positive effects on my mood and actually gave me the boost to get outside and go for walks.
Click here for my post on Anxiety Products which features the light therapy lamp and more.
Sunrise Alarm Clock
This for me has been a total game changer.
If you struggle in the mornings because of the dull, colder seasons then I would 100% recommend you try one of these.
You basically set your alarm time and how long in advance you wish the “sunrise” to begin.
So, for example, 15 minutes before your alarm sounds the “sunrise” will gradually illuminate the room.
You have control over the temperature of the glow, the duration, and the brightness of the light. The one I have click here also has different alarm sounds featuring ocean sounds and birds singing which is a lovely way to start the day and wake up feeling positive.
Vitamin D
Research suggests that people who experience SAD have decreased serotonin levels, which Vitamin D is believed to help promote.
Taking a Vitamin D tablet each day can help regulate the production and release of serotonin boosting your mood and mental health.
I personally use this Vitamin D Liquid.
Feel Good Playlist
Party for one? My kinda party!
Never underestimate the mood-boosting power of a great song!
As soon as you feel your mood and energy lacking put on your favorite happy songs and sing and dance along, move your body, and allow yourself to feel good.
FYI this is a daily practice in my home!
Good nutrition
Nutrition plays such an important part in your mood and overall well-being.
Get those fresh fruits and veggies in and hydrate as much as possible to give yourself the best chance at feeling good.
Food really is our fuel and we don’t give good nutrition enough credit for its healing abilities.
Talk
Share how you are feeling, I know that is easier said than done sometimes but talking to friends or family about how you are feeling can feel liberating and life the weight from your shoulders.
Chances are you will also find many others who feel the same or similar to what you are experiencing.
Lastly, I would always urge you to speak to your GP if you feel like it’s getting too much and you are finding it hard to cope and it is affecting your daily life.
Reach out and call your GP, they can offer you support and may be able to provide or suggest Therapy solutions or medication to help.
*please note some links may be affiliated. Check out other helpful posts on related topics.
There are many proven benefits of cold water swimming and, positive effects on Anxiety is one of them!