As the days grow shorter and the nights longer, many people notice a shift in their mood. This isn't just the "winter blues"—it could be Seasonal Affective Disorder (SAD), a type of depression linked to changing seasons. Over the years, I’ve worked with many clients who have experienced this, and I want to share some effective strategies that have helped them manage these challenging months.
What is seasonal affective disorder?
SAD is a form of depression that typically occurs in late fall and winter when sunlight decreases. It can lead to symptoms such as persistent sadness, low energy, increased sleep, and a general loss of interest in activities. While anyone can experience SAD, it's especially common in places where the days are much shorter during winter.
Practical tips and strategies that work
Here are a few tips that my clients have used in the past and have seen positive results:
Maximising natural light
Get outside whenever you can, especially during sunny parts of the day. Even brief exposure to natural light can make a noticeable difference in mood and energy levels. Many clients have found that incorporating a short morning or midday walk helps them feel more invigorated.
At home, keep your environment as bright as possible by opening curtains and positioning yourself near windows. Consider rearranging your workspace or relaxation areas to make the most of any sunlight streaming in.
Consider light therapy
Using light therapy lamps that mimic natural sunlight has helped many clients. Spending 20–30 minutes in front of a light box early in the morning can effectively boost both mood and energy levels, especially on darker days when outdoor sunlight is limited.
Stay active
Regular physical activity is essential, and it’s even better if you can exercise outdoors. Walking your dog or jogging outside helps your body get fresh air, which is much more revitalizing than constantly breathing recycled indoor air. Activities like these also expose you to more natural light, further enhancing their mood-boosting benefits.
Clients have shared that a simple outdoor walk, even just around the block or in a nearby park, can be a refreshing change that invigorates both the body and mind.
Maintain a routine
Having a set routine is key. Clients have shared that sticking to consistent wake-up times, meal schedules, and planned activities has helped maintain their energy levels and reduce feelings of fatigue.
Connect with others
It’s easy to want to withdraw during the colder months, but staying connected is vital. Even short conversations with friends or family, whether in-person or virtually, can significantly boost your mood.
Mind your nutrition
Balanced nutrition supports mental health more than we often realize. Incorporate foods rich in vitamin D, like fatty fish or fermented products, and consider supplements if you think you might need them.
A Personal note
If these strategies don’t bring enough relief, reaching out for professional support can be a game-changer. Cognitive Behavioral Hypnotherapy (CBH) and other treatments have been effective for many clients I've worked with.
Facing winter with a proactive approach can turn it from a season of struggle to one of self-care and resilience. Remember, there’s no one-size-fits-all solution, so try out these tips and see what works best for you.
Take care and remember—you don’t have to face this alone.
If you or someone you know needs more personalized support, feel free to reach out. My contact details and resources are available on my page—I’m here to help.
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