Beat Winter Blues with SAD Tips

Finding the Brightness: Coping with Seasonal Affective Disorder (SAD) 

Winter delivers a mixed experience. For many, it brings cosy festivities and long-awaited celebration. But for others, the season's shorter days and colder temperatures can trigger a type of depression known as Seasonal Affective Disorder (SAD). 

Researchers at the University of Glasgow have been working closely with people affected by SAD in an effort to develop better coping strategies. The project focused on personal experiences and aimed to find practical ways of improving wellbeing during the winter months. 

"We're interested in how people directly experience SAD, which affects a significant percentage of the UK population," explains Professor Hayden Lorimer in an interview for the Scotland Outdoors podcast. "This number only increases at higher latitudes. SAD manifests differently for individuals but commonly includes low mood, reduced energy levels, social withdrawal, and difficulty with everyday routines." 

Challenging Winter Woes 

Professor Hester Parr, the project's co-leader, shared that the research explored the experiences of people with SAD from across the UK, with a focused study of a volunteer group in Glasgow. Participants engaged in creative workshops alongside academics, artists, and those with expertise in cognitive behavioural therapy. 

"These workshops have encouraged positive changes," Parr explains. "The focus on getting outdoors and mindfully engaging with daylight has been valuable for everyone involved. Often, we think of winter in terms of darkness and this expectation creates a psychological challenge. Those with SAD often enter the season anticipating an ongoing state of gloom." 

But there's hope. "Our initiative encourages a shift in perspective," Parr adds. "It's about rediscovering winter, not just physically but also emotionally. We seek out the light, which is always present, even in the shortest days. This awareness and active engagement can significantly improve how one feels." 

The project's findings have been gathered into a helpful guidebook titled, 'Light is a Right: A Guide to Wintering Well'. It includes practices and activities designed to help readers develop a more positive connection with the colder months. 

Catherine, who participated in the programme, described using a 'skyframe' – essentially a card with a picture frame-like opening – to focus on observing her surroundings and noting seasonal shifts. "We carry it with us, holding it up to the sky at random moments," she says. "We record what we see but also focus on how this engagement makes us feel. The goal is to find positive connections and cultivate awareness of the light that's always present." 

Professor Lorimer highlights additional practices found to be helpful in the study. "We encourage acts like writing a letter to winter, expressing your frustrations and anxieties surrounding the season. Also, consider creating a 'winter room' in your home. Simple changes – the addition of mirrors, softer lighting – can transform a space and improve your mood." Naturally, he also emphasizes the importance of spending time outdoors. "Create a little space for yourself, whether in your garden or a nearby park, where you can connect with the natural world. Even a few minutes each day can make a difference." 

The Power of Daylight 

SAD is deeply connected to sunlight–or lack thereof. During winter, the reduced daylight hours impact the body's internal clock, which can lead to a decrease in serotonin (a chemical which influences mood) and changes in melatonin production (a hormone involved in our sleep-wake cycle). Boosting sunlight exposure is vital when contending with SAD. Here are some ways to do this: 

Embrace the morning light. Open your blinds and curtains the moment you rise. Allow as much natural light into your home as possible. Position yourself near windows for work or relaxation to maximize your exposure time. 

Step outside. Whether it's a walk around the block at lunchtime or a few minutes on a bench with a hot drink, aim to get outdoors each day. Even when the skies are cloudy, you'll still get a dose of daylight. 

Consider a light therapy lamp. These specialized lamps, also known as SAD lamps, provide artificial light that simulates the effects of sunshine. Consult your GP before undertaking light therapy to discuss potential risks and benefits. 

Get Moving and Stay Nourished 

The urge to hibernate under a mound of blankets can feel overwhelming during the winter months. But exercise is crucial for both physical and emotional wellbeing. Not only does it increase mood-stabilizing chemicals in the body, but it also provides structure and a sense of accomplishment – which can be all the more important during darker times. 

Aim for regular activity. The recommendation is roughly 30 minutes of moderate-intensity exercise on most days of the week. Find a form of movement you enjoy– brisk walks, cycling, dancing at home– and stick with it. 

Exercise outdoors for added benefits. Not only will you reap the rewards of activity, but you'll also increase your daylight exposure. 

Enlist a friend for motivation. Social connection and accountability can make a real difference. Arrange a workout buddy system for those days when enthusiasm is low. 

What you put into your body also matters. The winter months often invite cravings for sugary 'comfort food', but these can lead to mood crashes. Prioritizing a healthy diet is vital for emotional balance. Here's what helps: 

Fruits and vegetables are essential. Seasonal produce can form the basis of delicious, nourishing meals. Focus on warming and flavorful dishes to maximize satisfaction. 

Hydration is key. Even mild dehydration can impact how you feel, so keep that water bottle handy. If you find plain water unappealing, try adding fruits or herbs to enhance flavor. 

Stay warm. Don't underestimate the impact of a deep, inner chill. Layer your clothing for optimal warmth and keep a supply of cosy socks and sweaters at hand. Treat yourself to a warm, soothing bath to relax and warm your body, especially before bed. 

Mindfulness and Rest 

Sometimes, coping with SAD requires turning our attention inward. Developing mindfulness practices can promote emotional resilience and self-awareness during the challenges of winter. In doing so, we learn to better manage our response to the season. Here are some ways to start: 

Meditation. Even a few minutes of daily meditation can offer significant benefits. Focus on breath awareness, noticing the rise and fall of your chest, or try a guided meditation focused on the present moment. There are plenty of free online resources and apps available to help you get started. 

Journaling. Writing offers a tool to process emotions and gain insight. You might simply log how you feel each day or use journaling prompts to explore your thoughts surrounding winter and SAD. 

Seek professional support. If you struggle severely with SAD, a therapist can be indispensable. Cognitive Behavioural Therapy (CBT) is particularly helpful for addressing negative thought patterns that may exacerbate symptoms. Don't hesitate to seek qualified support. 

Rest may feel elusive amidst dark days and low moods, yet it's crucial for well-being, both physically and mentally. Winter can actually offer an opportunity to slow down, creating space for rest that feels impossible in the frenetic pace of other seasons. Here's how to prioritize rest: 

Establish a consistent sleep routine. Aim for a consistent bedtime and waking time, even on weekends. This helps regulate your body's internal clock. 

Create a calming bedtime environment. A dark, quiet, and cool bedroom is best. Opt for relaxing activities before bed, such as reading or taking a soothing bath. Limit electronics in the hours before sleep, as blue light can interfere with melatonin production. 

Manage stress effectively. Stress exacerbates SAD symptoms and worsens sleep. Find stress management tools that work for you, whether it's yoga, deep breathing exercises, time in nature, or simply listening to calming music. 

Self-Compassion and Connection 

Above all, be kind to yourself. SAD is a real condition, not a character flaw. Acknowledge your feelings without judgment and be patient in your search for coping strategies. It is also vital to maintain social connection during winter. When you feel like withdrawing, make a conscious effort to stay engaged with friends and loved ones. 

Schedule regular connection. Whether phone chats, visits, or group activities, set dates in advance to ensure it happens. Small, regular interactions are often more manageable than grand social events. 

Seek out support groups. Knowing you're not alone can make a huge difference. Consider joining online or in-person SAD support groups where you can connect with others who understand. 

Share your experiences. Communicate openly with those you trust about SAD and how it affects you. Understanding and encouragement can be powerful tools in navigating winter's difficulties. 

The Power of Small Changes 

Big transformations can feel intimidating, especially when your energy is low. Remember, even the smallest positive change can improve how you feel during the winter months. Here are some simple yet impactful additions to your routine: 

Get creative. Channel your energy into a creative outlet. Engaging in activities like drawing, painting, writing, or playing a musical instrument provides emotional release and helps pass the hours in a satisfying way. 

Treat your senses. Aromatherapy can be a powerful mood-lifter. Experiment with warming, comforting scents like cinnamon, orange, or vanilla, using a diffuser or candles. Soothing music, a cosy blanket, and the enjoyment of a cup of tea can provide a sense of comfort and wellbeing. 

Find joy in the everyday. Winter may feel harsh, but there are still moments of beauty to be found. Focus on the crisp air on a sunny morning, the way frost sparkles in the light, or the satisfying crunch of leaves underfoot. Small pockets of joy add brightness to difficult days. 

Plan something to look forward to. This could be a simple treat like takeout from your favourite restaurant, a trip to the cinema, or planning a future holiday. Anticipation can boost your mood and give you a reason to look beyond the current day. 

When Winter Feels Overwhelming 

It's important to recognize when SAD symptoms begin to interfere heavily with your daily life. Don't be afraid to seek professional help from your GP. Here are some signs that you should reach out for support: 

Persistent low mood, sadness, or hopelessness. If these feelings last for extended periods and interfere with your ability to function, get help. 

Loss of interest in activities you normally enjoy. This is a classic sign of depression, and SAD shouldn't be dismissed as a temporary issue. 

Significant changes in appetite or sleep patterns. These disturbances can be red flags for underlying health concerns and need evaluation. 

Difficulty concentrating or making decisions. Winter blues are one thing, but a severe inability to cope with normal tasks needs attention. 

Thoughts of self-harm or suicide. Seek immediate help from a mental health crisis line or a trusted medical professional. Help IS available. 

Additional Resources 

If you're looking for additional support with SAD, here are some valuable resources: 

The Seasonal Affective Disorder Association (SADA): https://www.sada.org.uk/ Provides information, resources, and support for those with SAD 

Mind (UK mental health charity): https://www.mind.org.uk/ Offers information and support lines related to SAD and mental health in general 

NHS website: https://www.nhs.uk/mental-health/conditions/seasonal-affective-disorder-sad/ Provides information on SAD, including tips and treatment options 

A Brighter Outlook 

Winter, like all seasons, is temporary. While some days will feel immensely difficult, those brighter days will arrive. With continued effort, the hold SAD has over your life can lessen. Remember, you have taken an important first step by seeking out information and resources. There is a way to weather the dark days and thrive once more. Here are some additional thoughts: 

Progress takes time. Finding the right combination of self-care strategies and potential professional support is a process. Be patient with yourself, celebrate small victories, and don't give up on finding relief. 

Don't be afraid to ask for help. Reach out to your support network of friends and family. Be open about your feelings and how they can offer assistance. Sometimes, simply having someone listen with compassion can make a big difference. 

Be aware of triggers. Pay attention to situations that seem to worsen your symptoms. Do you feel significantly affected by dreary, overcast days? Does your mood dip further if you feel socially isolated? Understanding your triggers can help you better navigate these challenges. 

Celebrate the changing seasons. While winter brings its own trials, find beauty in the transition of seasons. Enjoy the crispness of autumn and the anticipation of spring's arrival. Focusing on the cycle of nature offers a sense of balance. 

A Final Word 

Living with SAD doesn't mean enduring an endless winter. With understanding, active coping strategies, and support when needed, you can find ways to manage the darkest days and re-engage with the joys of life. Remember, light exists even amidst the shadows. It may feel faint at times, but it's there. With determination and a focus on well-being, your own inner light will grow stronger once more. 

Additional Notes 

If you are concerned about yourself or a loved one with SAD, please reach out to your GP or consult the resources listed in part 4 for qualified support.