As winter approaches and the days become shorter, many of us notice changes in our mood, sleep and energy levels. For some people, these changes can be more significant and may be linked to Seasonal Affective Disorder (SAD). Sometimes known as ‘winter depression’, SAD is a type of depression that follows a seasonal pattern and is usually more noticeable during the autumn and winter months. While the exact cause is not fully understood, reduced exposure to daylight is thought to play a role. Symptoms can include low mood, a loss of interest in everyday activities, tiredness, sleeping more than usual, difficulty concentrating and changes in appetite. The good news is that there are steps you can take to support your mental wellbeing and make the darker months a little easier.
Make the most of daylight
Try to get outside during the day and make the most of whatever natural light is available. Even a short walk can give you an opportunity to get some daylight while also adding physical activity to your day. When you are indoors, keep curtains and blinds open and, where possible, spend time near a window. If you work indoors, try to position yourself somewhere that gets plenty of natural light.
Keep active
Regular physical activity can help boost your mood, reduce stress and improve sleep. You don’t need to take up a demanding exercise routine – walking, cycling, gardening or simply doing an activity you enjoy can all help. Getting active outdoors, particularly earlier in the day, has the added benefit of helping you connect with nature and make the most of available daylight.
Stay connected
When you are feeling low, it can be tempting to withdraw and spend more time at home. However, staying connected with family, friends and other people can help reduce feelings of isolation and support your overall wellbeing. Try to make plans, even if they are simple. Meeting a friend for a coffee, going for a walk together or having a regular phone call can give you something positive to look forward to.
Eat well and stay hydrated
A healthy, balanced diet can support your overall physical and mental wellbeing. Aim to eat a variety of fruit and vegetables, wholegrains, lean proteins and healthy fats, and remember to drink plenty of fluids throughout the day.
It is also important to be mindful of alcohol consumption, as drinking too much can have a negative effect on your mood.
For more information about SAD, symptoms and treatment visit: https://www.nhs.uk/mental-health/conditions/seasonal-affective-disorder-sad/overview/
For more information about mental health and wellbeing support in Greater Manchester that you can self-refer to visit: https://hub.gmintegratedcare.org.uk/mental-health/mental-health-and-wellbeing-support-in-greater-manchester-that-you-can-self-refer-to/