As autumn arrives in the UK, many people are beginning to feel the effects of shorter, darker days. Seasonal affective disorder (SAD), a type of depression triggered by seasonal changes, is estimated to affect around 2 million people annually in the UK, according to the NHS. With symptoms ranging from low mood and irritability to lethargy and feelings of worthlessness, it can significantly impact individuals’ wellbeing during the winter months.
Fatih Mustafa Çelebi, co-founder and CEO of Meditopia, a mental health platform offering personalised wellbeing support, has shared essential tips to help those struggling with SAD this winter.
Understanding SAD
SAD typically manifests during the winter months when reduced sunlight affects brain function. Although the exact cause remains unclear, the most widely accepted theory suggests that decreased sunlight can disrupt the hypothalamus’s regulation of melatonin and serotonin, leading to depressive symptoms. While some may experience SAD in summer, the winter season is generally more prevalent for the disorder.
Getting Outdoors
One of the most effective strategies to combat symptoms of SAD is regular physical activity. Çelebi encourages individuals to embrace the outdoors, despite the chill in the air. “Even a brief walk outside during daylight can boost your mood. Try to wrap up warm and enjoy the fresh air while listening to music or an engaging podcast,” he advised. Meeting a friend for a warm drink can also alleviate feelings of isolation, as social connections are vital during difficult times.
Planning Ahead
For those aware of their susceptibility to SAD, Çelebi suggests preemptively planning enjoyable activities during the winter months. “Having something to look forward to can significantly enhance your motivation and mood. Schedule social events or personal relaxation activities in advance to help you navigate the more challenging times,” he said.
Informing family and friends about potential struggles can also ease pressure, ensuring a supportive environment when symptoms arise.
Establishing a Routine
A consistent daily routine can greatly improve mental health, Çelebi points out. Simple actions like waking up at the same time, enjoying a morning beverage, and creating a short list of daily goals can instil a sense of purpose. “Start this routine before winter fully sets in to make it easier to maintain,” he advised.
Additional Strategies
Çelebi offers several additional recommendations:
- Increase Light Exposure: Open curtains early, light candles, or use fairy lights to brighten your home.
- Journaling: Keeping a diary can help identify triggers and provide a non-judgmental space to express feelings.
- Balanced Diet: While indulging occasionally is fine, maintaining a balanced diet is crucial for overall wellbeing.
- Light Therapy: Using a SAD light box can help mimic sunlight, stimulating the hypothalamus to improve mood.
Çelebi emphasises that while these tips are not a guaranteed cure, they can alleviate symptoms of SAD. “If you find your symptoms are overwhelming, don’t hesitate to reach out for support from friends, family, or healthcare professionals. Early intervention is vital,” he said.
As the winter months approach, implementing these strategies may provide much-needed relief for those affected by seasonal affective disorder.
