Feeling the Winter Blues? Here’s why – and what helps…

Here in the UK we’ve had what feels like months of incessant rain and dull, grey days: this winter feels especially long and heavy. Many people are feeling a persistent low mood and lack of energy, but for some, this is nothing new.

Debilitating symptoms associated with Seasonal Affective Disorder (or SAD, for short) can blight the months between October and March for the one in 20 people who are diagnosed with SAD, while around a third of people say winter affects their mood negatively. So, if this sounds like you, or someone close to you, you’re not alone. But there are things that can help.

 

Signs and symptoms of SAD

For people who live with SAD, the darker months of short days and long nights are a struggle and can feel and look a lot like depression. For example, it can be hard to get out of bed – many say they feel like hibernating – and sleepiness can hit during the day. Craving carbs and sweet treats such as chocolate, cake and biscuits, is also common, as people look for a quick energy boost and a sense of comfort. If unwanted weight gain follows this change in diet, energy levels can dip further and it’s common for self-esteem to be affected.

Here’s how SAD can hit:

• Low mood
• Not wanting to socialise
• Low energy
• Lack of motivation for things you usually enjoy
• A downward turn in libido
• Grumpiness and irritability
• Feeling like you need to sleep more
• Eating more than usual

What causes SAD?

According to the NHS, the causes of SAD are not known for sure, however it’s thought that the reduced levels of daylight in winter changes brain chemicals like melatonin and serotonin, and these affect your mood and sleeping patterns (circadian rhythm).

What helps?

It’s important that you know you’re not alone, nor are you imagining your low mood – SAD is definitely a thing – and there are things that can help you. Tips include:

*Try to get as much natural daylight as possible. Get up as early as you can (try a dawn-simulating alarm clock to help you get up if getting out of bed is a struggle in the winter) and get out in the early morning light – even if this means walking in the rain.

*Exercise – you might not feel like you have the energy, but you’ll feel better if you move your body. A walk outdoors with a friend in nature is perfect.

*Try not to give in to sweet treat cravings – getting stuck in a loop of sugar highs then energy crashes isn’t helpful. According to the mental health charity, MIND, choosing wholegrain cereals, nuts, seeds and wholemeal carbs such as rice and pasta are better for you when you’re managing low mood. Speak to a registered nutritionist for tailored advice but there’s evidence that foods rich in omega-3s and tryptophan (poultry, eggs, spinach) can also help.

*Give light therapy a go. This isn’t available on the NHS, but if you can afford to buy a light box, try sitting in front of one for 30 minutes a day around breakfast time. Light boxes mimic sunlight, but without the harmful UV rays. People often report feeling better within a week of using one. Don’t use it after 5pm, though – it might affect your night-time sleep quality.

*Make an appointment with your GP. You can ask about the lifestyle changes and diet (it’s a good idea to take a Vitamin D supplement in winter – but talk to your doctor about this). You can also talk about a potential referral for cognitive behavioural therapy (CBT) on the NHS. If your symptoms are severe, take the opportunity to chat through the pros and cons of trying antidepressants. According to the Royal College of Psychiatrists, it’s best to start antidepressants like sertraline, citalopram or fluoxetine in autumn before SAD really starts to hit – and stop taking them in spring when symptoms ease.

Talk to someone

If you’re already struggling with mental health issues or are experiencing difficult life events, SAD can feel especially hard to cope with. If sharing with those closest to you feels too hard or you sense issues might be better addressed by seeking professional help, get in touch to arrange a no-obligation chat about therapeutic counselling by emailing info@kaythomascounselling.com