Help beat the winter blues by:
1. Physical activity and seeking the sun
If you're working from home, and not getting outdoors before work or during your lunch hour, you may not be leaving your home at all now that it turns dark earlier. Research has shown that a daily one-hour walk in the middle of the day could be as helpful as light treatment for coping with the winter blues. Being in the sunlight helps balance serotonin activity, increases melatonin production, balances your circadian rhythm, and increases vitamin D levels, which can lead to an improved emotional state.
2. Keep warm
If your symptoms are so bad that you can’t live a normal life, see your GP for medical help. Being cold makes you more depressed. It’s also been shown that staying warm can reduce the winter blues by half. Keep warm with hot drinks and hot food. Wear warm clothes and shoes, and aim to keep your home between 18C and 21C (or 64F and 70F degrees).
3. Boost your mood with food
A simple change to boost your mood is to consider the food you eat. Consuming protein with breakfast, lunch, and dinner can enhance mood and prevent sugar and carb cravings later in the day.
Also, including foods high in vitamin D such as fatty fish, fish oil, and vitamin D fortified foods like milk, orange juice, breakfast cereal,yogurt, and other food sources can help balance mood. If you are not getting enough vitamin D in your diet or through sunlight, talk to your doctor about taking a supplement, especially in the winter months.
4. Light Therapy
Some people find light therapy effective for seasonal depression. One way to get light therapy at home in winter is to sit in front of a light box for up to 2 hours a day.
Light boxes give out very bright light at least 10 times stronger than ordinary home and office lighting. They are not available on the NHS but can be found on Amazon
5. Sleep hygiene
Adequate, restful sleep is very important component of positive mood. Keeping up a sleep routine maintains hormone production.
6. See your friends and family
Loneliness and isolation tend to make the effects of the winter blues worse. It’s been shown that socialising is good for your mental health and helps ward off the winter blues. Make an effort to keep in touch with people you care about and accept any invitations you get to social events, even if you only go for a little while.
7. Talk it through
Talking treatments such as counselling, psychotherapy or cognitive behavioural therapy (CBT) can help you cope with symptoms. See your GP for information on what’s available locally on the NHS and privately. Support Line is available to those to have access on 03301 249994
8. Join a support group
Sharing your experience with others who know what it’s like to have SAD is very therapeutic and can make your symptoms more bearable.
SADA is the UK’s only registered charity dedicated to SAD. It is relatively inexpensive to join, and you’ll receive an information pack, regular newsletters, discounts on products such as light boxes, and contacts for telephone support.
Finally, if your symptoms are so bad that you can’t live a normal life, see your GP for medical help.