How to Thrive With Winter Seasonal Affective Disorder (SAD)

Written by Ashley Spencer, Coach and Founder of A Little More Mindful

I have so much to look forward to at the moment, but I feel like going back to bed and staying there until Spring!

I've been aware of my winter SAD symptoms for a few years now, but every year I close the summer feeling like I'm on a good path and then BANG, SAD hits me like a giant door closing in my face.

There are some misconceptions about SAD and some confusion around it as a diagnosis, so in this blog, I aim to clarify what SAD is, and give you practical tools to manage it and general symptoms of low mood this winter.

What is SAD?

Seasonal Affective Disorder (SAD) is the term used to describe exacerbated depressive symptoms that are experienced during particular seasons or times of year. SAD is sometimes referred to as 'seasonal depression' or 'winter depression', but there are some people who experience symptoms in the summer months.

What are the symptoms of SAD

Symptoms of SAD can vary from person to person, but may include:

Difficulty concentrating
A loss of pleasure or interest in normal everyday activities
Feeling irritable, agitated, angry or anxious
Lacking in energy
Sleeping too much or too little
Changes in appetite (more cravings/ less hungry)
Feelings of despair, guilt, hopelessness or worthlessness
Decreased sex drive
Lack of energy
A persistent low mood
Getting ill more often
Suicidal feelings
Other symptoms of depression
Worsened symptoms of other mental health problems

Do you have Winter SAD?

It's natural to experience some signs and symptoms of SAD as you transition into winter, especially if you live in the UK, like me. You wake up in the dark and leave work in the dark. The traffic is often worse. The weather is cold, windy and wet, meaning you naturally spend less time outside and miss out on some of the important vitamins we absorb, and hormones we produce when we're exposed to sunlight. But winter SAD is more than just "winter blues"; SAD is a disorder that can have a major effect on people's physical health, relationships, careers, and be debilitating for some.

It can be difficult to distinguish between winter SAD and general seasonal low mood, but if you notice that your symptoms are affecting your everyday life, it might be a good idea to seek professional help.

If you want to help yourself, here are some practical steps that are back by science:

1 | Recognise & accommodate your symptoms

The first step to managing your symptoms is to recognise them. Keep a diary and log your mood, symptoms and triggers on a daily basis. This will help you identify patterns where you can apply changes in habits and behaviour to improve your symptoms. Remember to note positive and the negative triggers, as this will help you to recognise the things in your daily life that are serving you, so you can repeat them.

In today's society, it's easy to procrastinate to distract ourselves from uncomfortable emotions, but keeping an emotional diary requires you to slow down, be present and feel your feelings.

If you have a busy lifestyle, set reminders in your phone to log your mood regularly throughout the day, and keep your diary to hand at all times, physically or in your phone notes.

Keep your diary for at least a week before reviewing and identifying where changes need to be made to accommodate your symptoms. For example, if you find yourself feeling low and groggy in the mornings, assess your sleep and improve your sleep hygiene.

2 | Nourish your body

The one we all know but don't want to hear...

Move differently: You're probably sick of self-help blogs telling you to move more. I know you know it's important, but I also know it's easier said than done. If you're not enjoying your usual exercise routine, or if you don't have one, schedule in a new way of moving that feels more like fun than exercise. This might be a dance class, reformer pilates, aerial yoga, pole. You'll get bonus points for skilful movement, as research shows that learning new skills can release dopamine ('feel-good' chemical) in the brain, boost self-esteem and self-confidence, increase energy levels and improve your mental wellbeing. I'm sold!

Eat smarter: Many of the symptoms listed earlier can be solely impacted by what you put in your body. If you're experiencing symptoms of SAD or winter low mood, you might feel like a magnet to the snack drawer, but that moment of pleasure can wreak hours of havoc in your body. In its simplest form, my advice is to put less highly processed sugar and more whole foods in your body, and reduce caffeine and alcohol. It could be as simple as swapping your evening biscuits for a square of dark chocolate and adding an extra portion of vegetables to your dinner. It doesn't require an overwhelming dietary overload, a few simple switches can be enough to get your body off the blood sugar rollercoaster, and reduce physical symptoms of anxiety.

Get a full charge: Sleep is about more than just resting. When we sleep, our body performs vital functions that support metabolic health, healing and restoration. It might come as a surprise to you, but if you're sleeping for 8 hours, it doesn't mean you're getting good quality sleep. In fact, the quality of your sleep is determined by what you do before you go to sleep, as this impacts what happens when you sleep. Consider the following when improving your sleep hygiene:

Go outside and view sunlight for 10 minutes or 20 minutes on a cloudy day with no sunglasses
Implementing a consistent sleep time and wake
Cutting out caffeine 8-10 hours before bedtime
Reducing visual and audible stimulation at least 30 minutes hour before bed
Having a hot bath or shower before bed
Reducing the temperature of your bedroom

3 | Reserve your energy

If you're experiencing symptoms of winter SAD, you might find it more difficult to maintain your usual social life. Don't be afraid to put yourself first and reserve your energy for yourself. Review your mood diary for patterns in energy spikes and dips, and plan your social activities accordingly.

You might notice that you're not in the mood to do your usual hobbies during this time of the year, but try to schedule them in anyway, as it's almost guaranteed that you'll feel energised by them once you get started.

4 | Get more natural daylight

One of the biggest environmental triggers of my winter SAD symptoms is the greyness and darkness outside. If you live in the UK or anywhere with little natural sunlight in winter, try to inject as much artificial daylight into your environment with lamps and bulbs.

One of my favourite daylight products is the Lumie Bodyclock Glow 150 Wake Up to Daylight Lamp, which is a Class 1 graded medical device recommended for SAD. I use this to emit bright natural daylight into my bedroom to help me wake up, and I transfer it to my office for work on dull days. There are plenty of options on the market, but make sure to do your research and get one with a high lumen count.

Artificial daylight simulators are an amazing alternative to natural daylight, but don't solely rely on it. Take advantage of real daylight by getting outside when you can.

5 | Talk to someone

Winter SAD can sometimes be under-appreciated as a disorder, which can make it difficult for some people to openly share their struggle with it. It's important to share your symptoms, triggers and struggles with the people you spend a lot of time with so they can not only support you, but be aware of how it might impact them.

Mental Health charity, Mind recommends a number of charities and groups for extra support:

SANEline – support for people experiencing a mental health problem or supporting someone else.
Campaign Against Living Miserably (CALM) – support for anyone who wants to talk.
Samaritans – open 24 hours a day, 365 days a year to listen to anything that's upsetting you. ).
Contact Mind's Infoline or your local Mind to see what support there is in your area.
Ask your GP for details of support groups, and if you live in England you can also contact your local psychological therapies service.
Look for details of groups through organisations like Depression UK and Rethink Mental Illness.
See if your local library or community centre has details of groups in your area.
Explore Mind's peer support directory.

Conclusion

Whatever your level of winter SAD symptoms, your feelings are valid and you are not alone! There are lots of simple and practical things you can implement to help manage your symptoms, but it all starts with understanding how SAD shows up in your life. Remember to be patient and present, and to utilise the support available so you can live life to the fullest all year round.

I'd love to hear about your journey of implementing these steps. Keep me updated at @_alittlemoremindful on Instagram, and remember to share this blog with anyone you know who struggles with PMS symptoms.

Important: The information provided on the site is for informational and educational purposes only, and does not substitute for professional medical advice.