Seasonal Affective Disorder (SAD), a type of depression, can significantly impact mood and energy levels during the darker months of the year.
Typically experienced during the autumn and winter, it’s thought to be linked to reduced exposure to sunlight, which can disrupt circadian rhythms and affect serotonin levels.
Symptoms of SAD can include:
- Lack of energy
- Insomnia
- Low mood
- Change in appetite
Combatting the effects of SAD often requires a combination of lifestyle changes, environmental adjustments, and, in some cases, professional treatment.
Consider light therapy
Investing in a light box that mimics natural sunlight can help regulate your body’s circadian rhythms and improve serotonin levels. This is one of the most commonly recommended treatments for SAD, and even just 20-30 minutes a day near the light—preferably in the morning—mimics natural sunlight to help regulate your circadian rhythms and boost serotonin levels. Try a Lumie lamp, which simulates the rising sun to give you a more natural wake-up, and start your day on the right foot.
Keep active
Regular exercise plays a vital role in improving your mood by releasing endorphins. When possible, try exercising outdoors to maximize sunlight exposure. Even on a cloudy day, natural sunlight can have a positive effect. Grab your favourite podcast or app like Blinkist and head outside!
Maintain a consistent sleep schedule
Prioritising quality sleep can enhance your wellbeing. Keep your sleep environment dark, cool, and quiet, and avoid screens before bed to reduce the negative effects of blue light on your circadian rhythm. Ocushield’s blue-light blocking tools and low-blue-light lamp will help keep your body clock in time. Try to go to bed and wake up at the same time every day—even weekends—to stabilise your body’s internal clock, which can help counteract some of the effects of SAD.
Cognitive Behavioral Therapy (CBT)
Consider Cognitive Behavioral Therapy (CBT), a proven treatment for SAD that can help you identify and change negative thought patterns that can contribute to feelings of sadness or hopelessness. A therapist trained in CBT for SAD can provide strategies for managing symptoms and improving mood.
Stay connected
Don’t underestimate the power of social interaction; staying connected with friends and family can provide emotional support and reduce feelings of isolation. Consider joining a group activity such as ClassBento or even a local support group for others dealing with SAD.
Nutrition boost
Incorporate a healthy diet rich in omega-3 fatty acids, whole grains, and plenty of fruits and vegetables can support overall mental health. Limiting sugar and processed foods will avoid blood sugar fluctuations that exacerbate mood swings or feelings of lethargy. If you struggle to get enough omega-3 from your diet, consider a supplement such as Bare Biology.
By combining these approaches, you can take proactive steps to mitigate the symptoms of SAD and embrace the changing seasons with a more positive outlook. If your symptoms persist or worsen, it's essential to seek professional help, as SAD can often respond well to treatment when addressed early.
