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Three Ways to Minimise Seasonal Depression

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Managing Seasonal Depression: Tips for Easing Symptoms This Winter

Seasonal depression, or Seasonal Affective Disorder (SAD), is a type of depression that tends to occur during the colder, darker months, when daylight hours are shorter, and temperatures drop. It’s estimated that around 6% of the population in the UK experience SAD, with 1 in 10 people experiencing a milder version, often referred to as the “winter blues.” While both men and women can be affected by SAD, it is more common in women.

Symptoms of seasonal depression can be quite debilitating, affecting both mental and physical well-being.

These may include:

  • Difficulty concentrating or focusing
  • Weight gain or changes in appetite
  • Lethargy and fatigue
  • Increased desire for comfort foods, especially those high in carbohydrates
  • Social withdrawal and isolation
  • Irritability or mood swings
  • Decreased interest in sex

Though some may dismiss SAD as just a form of winter moodiness, it is a recognised condition influenced by changes in light exposure, as well as shifts in our hormonal state. It’s essential to acknowledge that it is a valid form of depression and that its symptoms can significantly impact quality of life.

Ways to Minimise the Symptoms of Seasonal Depression

If you or someone you love is struggling with SAD, here are some practical strategies to reduce the symptoms and help you feel more balanced as you move through the winter months.

1. Get Outside as Much as Possible

Despite the cold, it’s important to try and spend time outside during daylight hours. Natural sunlight plays a crucial role in regulating our body’s internal clock and boosting levels of Vitamin D, which is often lower during the winter. A lack of Vitamin D has been linked to mood swings, headaches, and fatigue, all of which can exacerbate feelings of depression. If possible, aim to take short walks or even sit outside for a while each day to absorb natural light.

2. Use a SAD Light

If the weather is particularly dreary and you find it difficult to get outside, using a SAD light or light therapy box can be an effective way to combat the symptoms of seasonal depression. These lights simulate natural outdoor light, helping to stimulate the production of serotonin and melatonin—two brain chemicals that are crucial for regulating mood and sleep. Regular use of a SAD light, especially in the morning, can help alleviate feelings of lethargy and low mood.

3. Focus on Eating Whole Foods

During the winter months, it’s tempting to reach for comfort foods like bread and pasta, but these foods may not provide the nutrients your body needs to manage anxiety and depression. Dr Uma Naidoo, a Harvard Medical School psychiatrist, recommends increasing your intake of nutrient-dense fruits and vegetables. Foods rich in magnesium and zinc can help reduce feelings of anxiety and calm the nervous system. Instead of starchy comfort foods, try focusing on fresh produce to nourish both your body and mind.

4. Consider Talking to a Professional

While these lifestyle changes can be helpful, it’s important to seek professional support if your symptoms are overwhelming or affecting your relationships. Emotionally Focused Therapy (EFT) can be particularly beneficial if you find that your mental health is impacting your relationship with your partner. EFT focuses on the emotional bond between couples and helps them better understand each other’s emotional needs, which can be vital in managing the stress and strain of dealing with SAD together.

Seek Support for SAD

If you or a loved one is struggling with SAD and it’s affecting your emotional well-being or relationships, please reach out. I am available for online sessions globally and in person at my office in Hove, and I would be happy to discuss how I can support you through this challenging time.

If you would like support, please do not hesitate to contact me through email. I am seeing my clients online globally and in person from my office in Hove.

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