Understand Seasonal Affective Disorder to manage it better | Tenant news

With the dark nights here for a few more months, some of us might notice a shift in mood, cravings for comfort food, trouble getting out of bed or a loss of interest in things we usually enjoy.

While it could be a temporary case of the winter blues, it could also be Seasonal Affective Disorder (SAD) a clinical condition that affects millions, especially in places with long winters and less sunlight.

Cause and symptoms

The exact cause of SAD is unknown, but experts think it's related to reduced sunlight in autumn and winter. Sunlight helps regulate our sleep-wake cycle and hormone production, and less exposure can disrupt these processes, leading to symptoms of depression.

Anyone can develop SAD, but women are more likely to experience it than men. People with a family history of depression or those living further north (where daylight hours are shorter) are also at higher risk.

While symptoms vary, some common ones include:

• Feeling low in mood and lacking motivation
• Losing interest in activities you used to enjoy
• Changes in appetite and sleep patterns (increased sleep or difficulty waking up)
• Difficulty concentrating
• Feeling hopeless or worthless
• Low energy levels

The good news is that SAD is treatable and can be managed.

Practical actions to take

While SAD can be a challenge, the NHS, the Mental Health Foundation and Mind all have practical advice on what you can do to manage symptoms as we count down from the shortest day on 21 December to brighter days ahead.

1. Embrace the light: Get as much natural light as possible by spending time outdoors during the day, even on cloudy days. Open curtains and blinds to maximise sunlight coming into your home.
   
   
2. Light therapy: Consider light therapy. This involves sitting in front of a special light box that mimics natural sunlight for a specific amount of time each day. Talk to your doctor about this option.
   
   
3. Stay active: Regular exercise is a mood booster. Aim for at least 30 minutes of physical activity most days of the week. Brisk walking, dancing, or even yoga indoors can help.
   
   
4. Stick to a healthy sleep routine: Stick to a regular sleep schedule, even on weekends. Aim for 7-8 hours of sleep each night. Create a relaxing bedtime routine to wind down before sleep.
   
   
5. Fuel your body right: Eat a balanced and healthy diet rich in fruits, vegetables, and whole grains. Avoid sugary and processed foods that can worsen mood swings.
   
   
6. Stay connected: Social interaction is vital. Maintain contact with friends and family. Participate in group activities or volunteer work to combat feelings of isolation.
   
   
7. Talk it out: Don't bottle things up. Talk to someone you trust about how you're feeling. Consider reaching out to a therapist or counsellor for professional support.
   Mental health professionals can provide tools and strategies to manage SAD symptoms.
   
   
8. Watch your thoughts: Negativity can fuel sadness. Practice being mindful of your thoughts and challenge any negative self-talk. Focus on positive affirmations and activities that bring you joy.
   
   
9. Vitamin D: Talk to your doctor about taking a Vitamin D supplement, especially during the winter months when sunlight exposure is limited.
   
   
10. Plan fun activities: Schedule activities you enjoy, even if you don't feel like it at first. Make time for hobbies, social outings, or watching a funny movie. Focus on things that bring you pleasure.
    
    

Get support

Remember, SAD is treatable. If you experience several of the symptoms for most of the day and for at least two weeks, consult your doctor. Early intervention is key. With the right tools and support, you can manage your symptoms and enjoy the winter months.

MIND has a list of national organisations, services and helplines you can reach out to for help and support at www.mind.org.uk/information-support.

Visit our cost of living support hub to find contact details for several national mental health charities.

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