9 Tips to Help with Seasonal Affective Disorder
Dec 19, 2014
Alice McGurran
Dec 19, 2014
- What is Seasonal Affective Disorder and what can you do to make the winter easier for yourself?
- Welldoing.org's editor Alice McGurran has 9 tips to help you cope
- If you are experiencing symptoms associated with SAD, you can find a counsellor or therapist here
Seasonal Affective Disorder is a cyclical depressive period which usually occurs in autumn and winter.
Sufferers are plagued with symptoms such as fatigue, increased appetite, loss of interest in daily activities, loss of libido, inability to focus and feelings of anxiety and irritability. People may automatically turn to alcohol and drugs to self-medicate, which in turn can make symptoms worse.
SAD is thought to be caused by the lack of sunlight in the winter months. The lack of sunlight is thought to affect the functioning of your hypothalamus, the part of your brain which has the not-so-easy job of regulating your moods, appetite, sex drive, temperature and sleeping patterns.
Without enough sunlight your hypothalamus cannot produce enough of the hormone melatonin, which regulates our sleeping pattern, or the hormone serotonin, which regulates moods. It also means your body's circadian rhythm body clock gets confused.
We've come this far into the winter, but the early months of the year can be really tough for those with SAD. So here's some tips to help.
1 Maximise your exposure to daylight
Get outside everyday to take in as much light as possible. If you're at home or at work, do your best to sit by a window, keeping the blinds open. Have a look at your home - is it time to redecorate? Having lighter coloured walls and furniture can help brighten the space.
2 Eat properly
- Try to cut out sugar - it can hinder the body's ability to cope with stress and anxiety. Many people crave the instant energy hit sugar can offer, but it will leave you feeling low when the high wears off.
- Increase your intake of Omega-3 - this can help maintain levels of serotonin. Other than oily fish, you can also find it in flaxseed, hemp and walnuts.
- Eat fruit - apricots, pears, apples, grapes, plums and grapefruits all help increase your serotonin levels and keep them up. Bananas are just great - potassium and natural carbs to fuel your brain and magnesium to help improve sleep and reduce anxiety.
- Make sure you are getting vitamin D and vitamin B12
Alice McGurran
Alice McGurran is Welldoing editor. She has an MSc Psychology and and Diploma in Counselling from the Gestalt Centre. Alongside working for Welldoing, she runs her own private practice in Central and East London.
