Avoid the winter blues

Seasonal Affective Disorder (S.A.D) is a type of depression that occurs during the changing of the seasons. Also known as ‘winter depression’, S.A.D usually occurs or increases in severity at the beginning of the autumn as the days start getting shorter. According to the NHS, it’s estimated that S.A.D affects about two million people in the UK, and more than 12 million people across Northern Europe. A lot of this is to do with the lack of sunlight and increasingly dark evenings that autumn and winter bring. So, to keep spirits up, we’ve come up with these ways to combat season S.A.D-ness.

Soak up any natural light

Experts from the mental health charity Mind recommend making the most of the available natural light and soaking up as many rays as possible to combat the symptoms of S.A.D. Take opportunities to be exposed to natural light when possible. Go outdoors, particularly around midday or on brighter days. This is especially important during the autumn, as we begin to see the end of the sunshine and long evenings. Mind also suggests a creative interiors solution, suggesting decorating with pale colours within your home to reflect light from outside. This is key as the winter draws in and we spend more time indoors.

Try a scent-sible idea

Absolute Aromas creates gorgeous blends of all-natural essential oils and the latest concoction, Daybreak, could be the answer to warding off the symptoms of S.A.D. Made from a refreshing blend of citrus essential oils, this new blend is zesty and uplifting. To boost your mood, mix in with your shower gel, add a few drops to your bath, or simply pop a few drops onto a tissue and inhale throughout the day. The citrus, ylang ylang oil and frankincense come together in a blend that is designed to boost mood and reenergise. Aromatherapist Kate Rourke explains how: ‘Essential oils, when inhaled from a tissue or on a burner, go straight to the part of the brain that balances our hormones. S.A.D is linked to the reduction in sunlight, which gets worse in winter as the days are shorter and darker, so zesty citrus essential oils can help lift the lethargic, tired mind and boost the depressed spirit.’

Eat well and get moving

According to mental health charity Mind, sufferers of S.A.D often crave comfort foods that are carb heavy when winter hits. But you should try to balance the common S.A.D craving for carbohydrates with plenty of fresh fruit and vegetables. Having fresh fruit or a smoothie as part of your breakfast is a good way of injecting some nutrients into your morning and setting you up for that day.

And, we all know that on chilly, dark mornings the last thing we want to do is go out in the cold for a run. BUT, exercise is a great way of releasing more endorphins into your system and instantly boosting your mood.

Try light therapy

A treatment recommended by the NHS, Bupa and many S.A.D support organisations is Light Therapy. Light boxes are special lamps that produce a very bright light, measured in lux. Treatment using 10,000 lux light boxes can take around 30-60 minutes, but you can carry out normal activity like reading and eating while using them, as long as the light enters the eye. The idea is to simulate the light we experience in the summer months, to increase the production of serotonin in the body, thus improving mood and wellbeing. If you’re thinking about buying a light box, check out sada.org.uk for a full list of tested and recommended manufactures.

Beat stress  

While it’s easier said than done, trying to keep your stress levels as low as possible during this period is key to staying healthy and happy. Private health insurance provider Bupa recommends leaving ‘any major projects until summer’ to stay as stress-free as possible. Think of fun trips and plans for the summer as something to look forward to and focus on during the winter months. Bupa also suggests learning relaxation techniques to help you stay calm and focused. Meditation or yoga are fantastic ways to channel energy and maintain a positive attitude.