5 tips for managing seasonal affective disorder
As we anticipate coming into the darker Winter months, many people find that, if prone to feeling down, their symptoms of depression can worsen.
For others, there is an annual seasonal pattern to their depression and this is called 'Seasonal Affective Disorder'.
SAD presents itself by episodes of depression that recur at the same times of the year. The two main symptoms of SAD are low mood and a lack of interest in everyday things.
The following tips can help to improve the symptoms of SAD:
1.Light therapy- there are many full spectrum light bulbs or light boxes available online to help the symptoms of SAD. Equally, get outside for the bright hours of the day as much as you can to increase your levels of serotonin. Take a walk in the daylight, even if it means walking in the rain.
2. Cod liver oil- Good old fashioned cod liver oil like we were given as children has been part of the diet in the northern hemisphere for centuries for good reason! A good brand of cod liver oil will have adequate ratios of vitamin A and D. Ask in your local health food shop for a recommended brand. I would also recommend taking a good probiotic such as Biokult to boost immunity and help your body create the happy hormones we all need to feel good-most of which are produced in your gut. Eat a rainbow of colours by way of fruit and vegetables every day to support your gut health which will in turn help your gut to create the feel-good neurotransmitters.
3. Get out and meet people in the evening time as much as you can. Try a new class or activity, ideally one which is fun! Many of us resort to watching TV every evening and the winter months can feel longer as a result.
4. Talk to friends and family. If depression recurs for you, there may be an issue you need to address so that you no longer carry the negative emotions from the past. Talk to friends when you feel you can. If you feel you need further help, speak to your G.P or a counsellor.
5. Go to sleep early and address issues with insomnia. The link between insomnia and depression is well established. Try to ensure that you get at least eight hours quality sleep per night by reducing exposure to screens for a few hours before bed. Wind down by reading or doing another relaxing activity such as crosswords, crochet, sudoku etc. Avoid caffeine (i.e tea, coffee, chocolate) from 3pm in the day. Make quality sleep a priority in your life.
Being proactive coming into the winter months will help you feel more in control of your mood and your life in general.
If you continue to struggle with your mood over the winter, speak to your G.P and/or seek out some counselling support for yourself.
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