This is a collaborative post: Seasonal affective disorder (SAD) is a type of depression that is triggered by the changing of the seasons. With long, cold dreary days with little sunlight and no possibility of good weather, sufferers can find themselves being moody and irritable, tearful, stressed or anxious as well as bunch of other depressive symptoms which you can read about on the NHS website.
Now, if you ask me what the difference between just being a little bit sad and being depressed it, I couldn’t tell you – I’m definitely not an expert here – but I think when you feel it seeping into the good days, affecting your sleep regularly and not able to find the energy to complete basic daily tasks… It’s a good idea to get some kind of help.
That’s what I did back in January, and I wrote about it here. Since then, I’ve been using a combination of strategies to keep myself afloat, but it really has hit harder since October came around and the nights started getting longer.
Here are some tips I have used to cope with seasonal depression.
Light therapy
A SAD lamp, particularly one that mimics a natural sunrise can also really help. There are also lamps which radiate very bright light, which you sit in front of for a period every day. It’s believed that the the bright lights hit your retina and trigger the brain to stop making so much melatonin, which will help lift your mood.
They are unlikely to be a cure all for SAD, but in my experience waking up to sunlight can definitely contribute towards a better feeling of wellbeing.
I have this one and it definitely improves my mood when I wake up to natural light in the morning.
Get outside during the day
When the weather is grim it’s tempting to stay inside and get work done, but sitting at your desk all day while the sun rises and sets is a recipe for feeling down even if you don’t suffer from SAD.
Getting as much natural light as possible can really help if you’re struggling, so take a break, wrap up warm and get outside particularly if it’s a cold but bright sunny day.
Exercise
Exercise releases endorphins which can lift your mood, and anything from attending a gym class to swimming, to going for a lunchtime dog walk can help with SAD. Concentrating on beating your personal best or giving yourself a goal to achieve can motivate you to get out and start exercising. An exercise resistance bands set for workout is a popular option for beginners, mainly due to their easily manipulated strength level and variety. I am wondering if it’d be a good idea to incorporate this for your readers?
During COVID when gyms and swimming pools were shut, I hated not being able to go. This year I’ve been unable to rejoin and it’s one of the first things I’ll be doing when I move because I know what a positive impact it can have, even though I’ve never been very fit.
Therapy
Lots of people dismiss therapy as being ‘for other people’ but seeking professional help can make all the difference. Having an expert to check in with every week, who can guide you through various coping strategies can help you to face the root of depression and anxiety and come up with non-medical interventions to combat these.
You don’t even have to leave the house or sit face to face with a therapist; online counselling and phone therapy have risen massively in popularity since COVID and most therapists offer both zoom and phone sessions. There is even text-based talking therapy available for self referral through the NHS.
Talk to your doctor
Something I am glad I have learned this year is that there is no shame in medication to get you through. If you had a broken leg, you would take painkillers, if you had an infection you would take antibiotics, and in the same way antidepressants and antianxiety medication can help to fix a brain like mine that’s gone… a little wonky.
Although many anti-depressants come with unwanted side effects, there are lots of options available and if you speak with your doctor they should be able to help you find the right medication for you. However you must never take any medication that isn’t prescribed for you, and should always take them as prescribed. Once you have started antidepressant medication, you need to come off them slowly and should never just stop taking them or the effects can be awful.