As winter approaches, the shorter days can affect some people’s mood, sleep and energy levels through Seasonal Affective Disorder (SAD). That’s why NHS Greater Manchester is providing some simple steps to help you look after your mental wellbeing during the darker months.
Sometimes known as ‘winter depression’, SAD is a type of depression that follows a seasonal pattern and is usually more noticeable during the winter months. The exact cause of SAD is not fully understood, but reduced exposure to daylight during autumn and winter is thought to play a role – with symptoms including low mood, loss of interest in everyday activities, tiredness, sleeping more than usual, difficulty concentrating and changes in appetite.
Thankfully there are some simple steps that sufferers of SAD can do to help make the winter months a happier time…
Make The Most Of Daylight
Try to get outside during the day and make the most of natural light. If you’re indoors, open curtains and blinds and, where possible, spend time near a window. Even a short daytime walk can help you get some daylight and physical activity.
Get Active
Regular exercise can boost your mood, reduce stress and improve sleep. Try to build some movement into your day, whether that’s walking, cycling, exercising outdoors or taking part in an activity you enjoy. By doing this outside and in the morning you also have the added benefit of connecting with nature and getting some much needed daylight.
Stay Connected
When you’re feeling low, it can be tempting to hide away at home. Keeping in touch with family and friends and making plans to spend time with other people can help you feel less isolated and support your wellbeing.
Eat Well And Stay Hydrated
A healthy, balanced diet can help support your overall health and wellbeing. Aim to eat a variety of fruit and vegetables, wholegrains, lean proteins and healthy fats, and drink plenty of fluids. It’s also best to avoid drinking too much alcohol, as this can negatively affect your mood. For more information on eating a well-balanced diet visit: https://www.nhs.uk/live-well/eat-well/
Top Up Your Vitamin D
During autumn and winter, the UK doesn’t get enough sunlight for our bodies to make sufficient vitamin D – with national studies finding links between SAD and low vitamin D levels.
Help keep your vitamin D levels up by making the most of what daylight there is, and also by taking a vitamin D supplement, available over-the-counter and in supermarkets every day between October and March. You can also eat vitamin D rich foods e.g. oily fish such as salmon and sardines, egg yolks and mushrooms, as well as those with added vitamin D e.g. cow’s milk, plant-based milks, breakfast cereals, yoghurt and orange juice
Keep A Regular Sleep Routine
Going to bed and getting up at around the same time each day including weekends, can help maintain a regular sleep pattern. Helping to both keep you awake during the day and to have a good night’s sleep when you do go to bed.
Have Fun
Making time for activities you enjoy, such as reading, listening to music, gardening, creative activities or meeting friends, can help boost your mood and give you something positive to look forward to.
Bring The Outside In
Bring a little bit of the outside in by having lots of pot plants around the home. Not only can looking after plants help lift a low mood – they also help to filter the air, reduce stress and improve physical and mental wellbeing.
Fill Your Home With Light
Letting as much light into your home as possible will help tell your brain that it’s daytime – especially if you work indoors. Keep curtains and blinds open during the day and sit by a window if you can.
Plan Ahead
If you notice your mood changes during the winter, keeping track of your symptoms can help you recognise patterns. You can then plan ahead for times when you may need extra support or make adjustments to your routine.
Try Dawn Simulation
Make waking up easier on a morning with a dawn simulation light – designed to wake you up gradually.
Available as bedside lamps or as bulbs with a timer you attach to your light switch – you set the timer to begin waking up at your chosen time and the light will gradually get brighter over 30-90 minutes just as sunlight does.
If you think you have undiagnosed SAD and you’re struggling to cope, make sure you book an appointment at your GP practice for an assessment and to get recommended the best support or treatment programme for you.
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/
