November 18, 2024
Top tips to fight seasonal effective disorder and banish winter blues.
Seasonal Affective Disorder, or SAD as it is known, is described by the NHS as “a type of depression that comes and goes in a seasonal pattern”.
Symptoms of low mood, lack of energy and feelings of despair occur mostly when there’s less daylight.
This is keenly felt in Scandinavian countries where winter daylight barely lasts six hours and come April, people can be seen on the street raising their arms towards the sun as if they’ve emerged from hibernation, which many feel they have.
It’s a condition now being felt in the UK, especially recently as one grey day replaced another. Daylight saving time in October exacerbates the feeling as it draws the curtain down on Summer and we wait for DST to return in March.
“We rely on the sun to produce vitamin D, which [helps regulate] serotonin, a natural chemical produced in the brain which affects mood and emotions,” says Lindsay George, a counsellor and member of the British Association for Counselling and Psychotherapy (BACP).
“A lack of sunshine affects the way our brain responds to life and can cause some people to be low in mood and feel lethargic and generally lacking in motivation.”
But there are ways to rebuff the gloom with a few lifestyle tweaks.
Light therapy
“Light boxes — a lamp that emits a bright, white light to mimic natural sunlight — can help regulate serotonin levels,” says George. “Regular use, especially in the morning, can significantly alleviate symptoms for many people.”
Sufferers should look for light boxes which filter out UV light and are 20 times brighter than ordinary indoor light, with an intensity of 10,000 lux.
You’re supposed to sit in front of a light box for approximately 30-45 minutes each morning and if that’s not entirely practical, sunrise alarm clocks are an alternative as they gradually light up your bedroom, mimicking natural sunshine as you wake up.
The Sola Lamp is approved by the NHS.
Vitamin D
The body creates vitamin D from direct sunlight on the skin, but we’re not exposed to it enough in winter. Lower levels of vitamin D are linked to low mood, so a supplement containing 10 micrograms is recommended between October and early March.
Be Active
Multiple studies show that exercise can help alleviate SAD symptoms, whether that’s a gym session or a yoga class.
“Exercising and time outdoors is important,” says Riikka Williams, a 44-year-old hiking instructor from Toholampi, a village in northern Finland which gets approximately three hours of sunlight a day in winter. Williams has lived in the UK for 20 years and says her “short day coping skills” have become useful here too.
“In Finland we make sure we still spend lots of time outdoors to combat fatigue,” she says. “I always start my day with a Nordic walk [a technique that uses poles to work your upper body and legs] and a cold plunge, with the anticipation of using the sauna in the evening.”
Stay Positive
Despite having few daylight hours during the winter, Scandinavians are some of the happiest people in the world. Finland, despite only three hours of winter daylight, took top spot for the seventh year in a row in 2024. The common binding element is the trust that exists withing communities. Generosity is another important factor so take time to read our post on Random Act of Kindness as it may help to banish some gloomy thoughts.
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