Feeling those mid-Winter blues? You’re not alone. Here’s what you can do about it…

 

If you’re suffering from the January blues and you can’t seem to shake feelings of low mood, fatigue or more severe anxiety and depression, we’ve got you. You don’t need to wait for the seasons to change to feel better. Keep reading for helpful advice on tackling seasonal depression.
 

What is seasonal depression?

 
Seasonal Affective Disorder (SAD) is the medical name for seasonal depression. SAD occurs when the seasons change and changes in sunlight and weather trigger unwanted emotions. In the UK, sunlight hours start getting shorter from late September, so it’s not uncommon for SAD to begin around that time.
 

Why does sunlight have such an impact on mood?

 

The causes of SAD are not exactly clear, but it’s thought that the lack of sunlight may stop the hypothalamus in the brain from working as efficiently. This may affect:

The production of melatonin (the sleep hormone)
The production of serotonin (the happy hormone)
The body’s circadian rhythm (sleep cycles)

 

What are the symptoms of seasonal depression?

 

SAD affects everyone differently, but symptoms may include:
  • a persistent low mood
  • a loss of pleasure or interest in normal everyday activities
  • irritability
  • feelings of despair, guilt and worthlessness
  • feeling lethargic (lacking in energy) and sleepy during the day
  • sleeping for longer than normal and finding it hard to get up in the morning
  • craving carbohydrates and gaining weight
 

How to treat seasonal depression

 

No need to hibernate! There’s no need to wait until March to start feeling like yourself again. Here are some remedies for seasonal depression that may help you feel more uplifted and in control of your emotional responses.
 

Soak up the sunlight

 

While we don’t get that much sunlight during British winters, you should try to soak up as much as possible. You’re most likely to experience sunlight on clear days in the middle of the day. So, taking a lunchtime walk or jog may be a great way to get your daily dose of Vitamin D.

If you’re able to get outside earlier, the morning light is also thought to help regulate your circadian rhythm, to promote better sleep. If sleep is something you struggle with, aim to get outside for sunrise, which is normally somewhere around 8AM in the winter.

 

Get some exercise

 

We know exercise is prescribed like a magic solution to everything, but that’s because it really is one of the best remedies for your mental health. When you exercise, your body releases endorphins. These are chemical signals that relieve physical pain and also improve your mood. Choose any form of exercise you like – just get moving.
 

Use a SAD lamp

 

A SAD lamp, also known as a light box or light therapy, is a bright lamp placed in your home to help improve your mood. SAD lamps produce a very bright light that mimics sunlight, to kind of trick your brain into thinking it’s getting natural sunlight. This, in turn, encourages you to produce serotonin, the happy hormone, thus relieving symptoms of depression.
 

When to see your doctor about Seasonal Depression

 

If you believe you have SAD and you’re struggling to cope with the symptoms, you should visit your GP. They will ask you some questions about your symptoms, any other ailments you have and your lifestyle. They may then diagnose you with SAD and offer alternative support to the tips mentioned above. This support may be:
 
  • Antidepressants, such as SSRIs (Selective serotonin reuptake inhibitors): These are the most commonly prescribed antidepressants, which work by increasing serotonin levels in the brain.
  • Talking therapy: You may be offered talking therapy, such as cognitive behavioural therapy (CBT), or counselling, to help you better manage your thoughts and feelings with practical techniques. Talking therapy may be advised instead of, or in addition to antidepressants.