Seasonal Affective Disorder
Winter is here! As the sun fades and the days shorten it becomes harder to keep yourself motivated to stay on task.
Seasonal affective disorder, also known as ‘SAD’ is a type of depression that follows a seasonal pattern, typically occurring in the fall and winter months when daylight hours are shorter.
Therefore, it may be that you are feeling tired and demotivated instead of being ‘lazy’.
‘SAD’ is believed to be triggered by a lack of sunlight, which disrupts the body’s internal clock and affects mood-regulating chemicals like serotonin and melatonin. Common symptoms include low energy, irritability, difficulty concentrating, increased sleep, weight gain, and a loss of interest in daily activities.
Statistics show that around 1 in 15 people in the UK are affected by SAD each winter, while up to 1 in 3 experience milder winter blues. Symptoms of SAD often start as the days shorten in autumn and peak in the darker months of December, January, and February, correlating with the lack of light impacting the body’s circadian rhythms and serotonin levels.
Women are four times more likely than men to be affected, and the disorder is more common in regions farther from the equator, where daylight hours are more variable.
What can we do to treat our winter blues?
General Tips for Combating SAD and Negative Thinking
Light Therapy: Invest in a light box that mimics natural sunlight to improve mood and energy levels. This is particularly effective when used in the morning. You can also sit by windows to maximise natural light during the day.
Routine and Structure: Create a daily routine to maintain consistency, which helps regulate mood. Schedule activities that bring joy and provide a sense of purpose.
Physical Activity: Incorporate indoor exercises like yoga, pilates, or even dance workouts to release endorphins. Go for walks during daylight hours to get both sunlight and fresh air.
Diet and Nutrition: Eat a balanced diet rich in Omega-3 fatty acids (found in fish, nuts, and seeds) and Vitamin D to combat depressive symptoms. Reduce sugar and refined carbs, which can lead to energy crashes.
Mindfulness Practices: Use guided meditation or mindfulness apps to manage stress. Practice gratitude journaling to focus on positive aspects of your day.
Tips Specifically for Neurodivergent Individuals
Sensory-Friendly Activities: Use weighted blankets for comfort during relaxation. Create a sensory corner with items like stress balls, calming scents, and fidget tools.
Tailored Routines: Break tasks into smaller, manageable steps to avoid feeling overwhelmed. Use visual schedules or timers to stay organized.
Creative Outlets: Explore hobbies like painting, knitting, or crafting to express emotions and reduce anxiety. Creativity like, writing or ‘storytelling’ can be therapeutic and help process feelings.
Communication and Support: Connect with online communities for neurodivergent individuals for shared understanding and advice. Share your feelings with trusted friends or family members.
Manage Overstimulation: Use noise-cancelling headphones if sounds become overwhelming. Dim lights or use warm, soft lighting in the evenings to wind down.
Suggestions for a Cozy Environment
Warm Ambiance: Use soft lighting, candles and blankets to create a snug environment.
Aromatherapy: Diffuse calming scents like lavender or chamomile.
Seasonal Comforts: Enjoy hot beverages, such as herbal tea or spiced lattes, to lift your spirits.
Consider creating a ‘promise list’ for yourself — a personal commitment to prioritise your well-being and fight against negative thoughts. By writing down small, meaningful promises — like stepping outside for sunlight daily, eating nourishing meals, or practicing mindfulness — you remind yourself to care for your mind and body, maintaining balance and resilience even in challenging times.
A Poem: Seasonal Depression
As winter falls, a shadow lurks near
Casting a cold invisible weight that’s clear
It hovers like an unwelcome guest
That steals any moment of rest.
Draining any energy making every task feel heavier
Triggered by the shorter days effected by the stormy weather.
As a thief of pleasure, it takes away any joy
Casting shadows over dreams, like a broken toy.
It tugs at your motivation, telling you to stay in bed
Where darkness lingers longer, wrapping thoughts in dread.
With a heavy hand it pulls you toward overindulgence in food
Making false promises convicting your mood.
SAD is relentless, tightening its grip as the winter deepens,
but like the seasons, it comes and goes, leaving as quietly as it arrived when the days begin to lengthen.
By incorporating simple self-care strategies and personalised promise lists into your daily routine, you can nurture your mental well-being and build resilience even during the darker seasons.
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