Feeling SAD

I write this on the weekend in October when the clocks go back. As an early riser I am looking forward to the mornings being lighter but I also know that I have a couple of weeks coming up where my system will need to adjust. I may appreciate lighter mornings for a time but the darker evenings will make me think it’s time for bed much earlier.

For some of my clients I am aware that the change of seasons will bring about bigger shifts. Seasonal Affective Disorder means that they will need more than a couple of weeks of adjustment but have a dread of months of their daily lives being impacted by low energy levels, depression and dis-regulated sleep.

There is no outright fix for SAD – and it can impact some people during the summer months – it’s a seasonal disruption not ‘winter blues’. There are however some things that may help:

  • Try to seek out natural light – ideally 20 minutes first thing. Pop on a jumper and make a cup of a hot drink and sit outside if that is possible . Light therapy boxes or lamps can make a difference if that isn’t practical
  • Keeping to a regular routine when it comes to sleep is a good idea all year round but can be harder in winter. Getting out of bed may be challenging or you may want to curl up under a duvet much earlier in the evening (me included as I said). It may take more than one alarm in the morning, a count up 1,2,3,4,5 is more motivational than a count down. Conversely in the evening having a countdown may help. Nighttime rituals – maybe hot chocolate instead of tea, a cosy blanket on the sofa with a book, podcast or a series on TV, having a bath or shower can ease bedtime gently and aid better quality sleep.
  • We all know exercise is a good way to regulate mood as well as all of the other physical health benefits. In winter however this might be more difficult – finding motivation when energy levels are low anyway can mean that even people with regular routines find it hard. Perhaps thinking of a different way to exercise in the autumn and winter months might be possible? Walking on a treadmill, yoga online, having a winter exercise buddy so the motivation is a shared endeavour?
  • Keeping connected – whilst it may suit wildlife such as hedgehogs and ladybirds to hibernate we don’t really have that option. Socialising can be harder to do in winter because of depression and also anxiety – .it may not feel safe to be out when the streets are dark. If possible maybe seek out someone who you can tell about how tough you find it so that they can check in and support you. If this isn’t possible or feels like too much to ask maybe phone calls or messages to enable a sense of keeping in touch might be more manageable?
  • Don’t try to do too much. Set boundaries around both your expectations and the expectations of others.

Above all – try not to pretend it isn’t happening – talking to someone about what you experiencing can make it feel less isolating. There may not be a fix but there may be adjustments that might be possible and remember – it will pass.