Seasonal Affective Disorder (SAD) is a form of depression which often takes on a seasonal pattern. Many people living with SAD experience worsening symptoms of depression during the winter months, and as such the disorder is sometimes called ‘Winter Depression’.
If you or someone you live with experiences SAD then you may find the below advice on coping with SAD helpful. The information in this article should not be considered medical advice, and does not substitute the advice provided by a GP or other qualified health professional.
Consider CBT or other forms of talking therapy
NICE (National Institute for Clinical Excellence) recommends CBT in the treatment of SAD. CBT (Cognitive Behavioural Therapy) is based on the idea that the way you think and behave affects the way you feel. CBT isn’t always effective for everybody with SAD, and it may be that other forms of talking therapy, such as counselling may be more effective for you. In each case it may be a good first step to discuss your concerns with your GP and jointly decide upon the most appropriate form of support for you.
Try to get as much natural light as possible
Symptoms of SAD tend to be worse for most people during the darker, winter months when sunlight is less abundant. Some studies have suggested that people living with SAD may benefit from increased light exposure, so it may be beneficial to maximise time spent in natural light during the winter months. This can include taking a walk outside on your lunch break, making your working environment as light and airy as possible, or even sitting closer to sources or light, such as windows where possible.
Eat a healthy, balanced diet
People living with SAD may find that their diet worsens during times they may be feeling low or depressed. This can lead to vicious circle of negative thoughts, and actions such as eating unhealthily which only serve to intensify feelings of low mood. Striving to eat a healthy, balanced diet can be effective in helping to improve the symptoms of SAD in some people. The NHS website https://www.nhs.uk/live-well/eatwell/ has lots of helpful content and tips on how to improve your diet.
Exercise regularly, and try to avoid stressful situations
Exercise is shown to be an effective form of treatment for many forms of depression. For people living with SAD, exercising outdoors where possible in natural light can be a particularly effective means of improving symptoms. The NHS also recommends avoiding stressful situations wherever possible, and taking steps to recognise the signs of stress, and how best to manage these.
Information Sources and Useful Links –
This article references information and studies hosted at the following web addresses. If you would like to access this and more information on Seasonal Affective Disorder in more detail please follow the links below:
https://www.nhs.uk/conditions/seasonal-affective-disorder-sad/treatment/
https://www.nhs.uk/live-well/exercise/
https://www.mind.org.uk/information-support/types-of-mental-health-problems/seasonal-affective-disordersad/about-sad/
To watch the webinar ‘Coping with Seasonal Affective Disorder’ please use the following link –
https://attendee.gotowebinar.com/register/4945826913991291405
If you feel you may need some support, you can contact Care first. Care first is a leading provider of confidential, professional counselling, information and advice services. All employees are eligible to use Care first, our services include; telephone counselling, information services and online support. Call Care first on the Freephone number provided by your organisation and you can speak to a professional in confidence.