Managing Seasonal Affective Disorder (SAD) This Winter

It's that time of year once again folks. The clocks have gone back. The nights are getting longer. The mornings darker. The hours of sunlight less. I suffer from depression and anxiety all year round, but there's a noticeable difference when November rolls around, because I have SAD or Seasonal Affective Disorder.

SAD (sometimes called the "Winter blues") isn't fully understood, and some people actually experience it in the summer instead, but its symptoms include: a persistent low mood that follows seasonal patterns, sleeping longer than normal or finding it hard to get up in the morning, and craving carbohydrates, amongst others. {For more info, the NHS has a section on SAD here}.

It can be a tricky thing to manage, especially when I think most of us in the northern hemisphere have been brought up thinking of the "winter blues" as normal. But there are things you can do, here are some of the things I try to keep my SAD under control:

• Sunlight - it sounds obvious right? But seriously, sunlight. I know we don't always get a whole lot of it in the winter here, but even just a few minutes standing outside even on a cloudy day can make a difference, and when the sun does shine soak it in (safely obviously). You can also try sitting near windows at work and home. (Don't forget to make sure you're getting enough vitamin D!)
  
• Light - this is two fold, one keep the room you're in during the day as light and airy as you can to stop you wanting to curl up under a blanket, and two, light therapy, I use my lamp every morning and I think it helps. I have this SAD lamp, which I set up in my peripheral vision (it's very bright) and leave on for 15-20 minutes while I work through my morning routine.
  
• Movement - I know I know, it's cold and dark in the mornings and who wants to exercise in that!? But I'm not talking about running a 5K before work. Just move your body. Do a few stretches while you have your SAD light on, that's how I fit it in. I do yoga and get my light therapy at the same time.
  
• Diet - This is another one none of us want to hear right? But while sugary carby foods can be what our bodies crave they almost exacerbate the tiredness, so stay hydrated and make sure you get your 5 a day!
  

And of course, if you're really struggling, as with any other mental health condition, go see your GP. Therapy or medication might be better options for you, and as someone who uses both, let me promise you there's nothing wrong with needing either!

So, stay hydrated, get moving in the morning, use the light, eat properly and above all remember, you're not alone.

Hope you all have a good winter! I'll be sitting in front of my lamp if you need me!

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