Seasonal Affective Disorder is an important topic to talk about as the nights are drawing in. In just two weeks, the clocks will go back and won’t go forward for another five months, so it’s worth looking at ways to overcome this unpleasant issue that many of us experience. I have more clients coming to see me about feeling low and lethargic from October, and asking what they can do to feel better. Here are some suggestions.
Once upon a time, our ancestors, and farmers particularly, were active in the daylight hours and slept when it was dark. They ate in the light, went outside when the sun was up and then hunkered down in their homes as the sun set. In our busy lives, it is just not possible for us to say, “Oh Boss Man, it’s getting darker outside, I’m off home now!” Still, there are many things we can do to help ourselves, and this blog will give you lots of tips. We’ll look at the science. I am no expert. I am very interested in the topic and have done lots of research, and I’ll give you some links for some of the resources I have used.
Firstly, you are not going mad, and there is nothing wrong with you. Many people feel depressed as the nights draw in and the weather deteriorates. It is normal. You are not alone. Secondly, this blog is not about getting you to do anything that you don’t want to do. We are all unique. Some tips will suit you, others won’t. Thirdly, even adjusting a few behaviours can reap benefits. I know, I have made some changes and they have worked.
We have hormones and chemicals in our body that regulate how we feel and they play a major role at this time of year.
Serotonin
Serotonin is a hormone and neurotransmitter and is responsible for regulating mood, sleep, digestion and other functions. 90% of it is produced in the gut, with only 10% produced directly in the brain. Keep your gut happy, and you keep your brain happy.
Foods to help your gut
Certain foods which are rich in tryptophan are worth eating because these amino acids convert into serotonin. There are foods for vegetarians, vegans and carnivores alike, such as salmon, turkey, eggs, cheese, tofu, seeds and nuts. I make up a big glass jar of walnuts, almonds, cashews and Brazil nuts, adding a little sea salt and finely chopped fresh rosemary. These nuts are packed with essential nutrients for the gut and brain. I have a handful every day when I fancy a healthy snack.
Eating the Rainbow
Just the word ‘Rainbow’ makes me smile. As the season is changing, I’ve seen a few, and they always bring me joy. Eating the rainbow basically means eating foods with lots of colour, so squash and sweet potato, dark leafy greens, fruits like apples and mixed berries. I make a winter cold slaw with red cabbage, white cabbage, onion, carrot, mayonnaise and a little salt and white pepper. Choose the rainbow foods you like. I know it sounds obvious, but if you force yourself to eat brussel sprouts when you really don’t like them, you won’t be doing yourself any favours.
The gut and brain relationship
I was a bit cynical about the gut and brain communicating with each other, but then I went on a comprehensive course with the esteemed neuroscientist Dr. Miguel Trubio-Mateus about thriving with ADHD, food and lifestyle adaptations and spoke in detail about how important the relationship is. You can check him out on his Instagram page here: https://www.instagram.com/drmiguelmateas
Water
Many of us just don’t drink enough fluids to keep our bodies fully hydrated during the day. This is important because when we are dehydrated, we can experience brain fog, lack of concentration, irritability and memory issues. Men need around 3 litres of water per day and women around 2 litres. If you find plain water too boring, then mix it up with tea, very diluted cordial like Bottlegreen, which doesn’t have so many nasties in it, and even fruits like watermelon and cucumber all help to hydrate.
Melatonin
This hormone regulates our sleep-wake cycle, and sleep is a big factor in Seasonal Affective Disorder. Often, we can ‘oversleep’ during the winter months, or we would certainly like to, looking back at our ancestors and their sleep patterns.
Sunlight helps regulate our melatonin, so getting outside for fifteen minutes each day really helps. Of course, there is much less sun in winter, so using a sun lamp like this one on Amazon can be a practical way to boost your light exposure. The morning light is best.
Vitamin D
This vitamin is produced directly through sunlight. It can be difficult for us to get enough of it, and it’s really important for us in the darker countries of northern Europe. From October, I take this supplement to boost my vitamin D production. It also has vitamin K, which helps vitamin D to be absorbed. There are many vitamin D supplements available at a low cost from your local supermarket.
Exercise
The dreaded ‘E’ word. Look, I get that exercise can be a real bind in winter. Watching TV under a cosy blanket with a huge bag of cheese balls is my idea of heaven, but let’s be frank, exercise will improve mood and help combat SAD.
Whatever you can manage is great. Killing three birds with one stone – increasing melatonin, vitamin D and moving your body – thirty minutes of activity each day is optimum. This did take me out of my comfort zone, and I had to put in a bit of effort, but I found a way to get my exercise without too much of an issue. I make my winter morning routines fun and they include exercise and two other other that help improve my mood.
Here’s a short video of me out enjoying the autumn leaves, a simple reminder that movement and being outdoors can feel good, even on cooler days.
Journalling
The winter blues can have us waking with intrusive and negative thoughts. I don’t want to fight them or force positivity. I keep a notebook next to my bed. On waking, I date the top and write anything that pops into my head, the good and bad stuff. Getting what’s in your head onto paper is a great way to clear your mind and start the day on a good footing. I do like to write what I am thankful for and what has been going well, and what I am looking forward to. It just sets the scene for a happier day.
Breakfast
This is for those of you who have breakfast. I don’t always. Sometimes I do intermittent fasting. That’s a subject for another blog. I eat a lot of eggs. I keep thinking about getting hens to produce the amount of eggs I consume. They are a powerhouse of nutrients, and that protein keeps me fuller for longer. Omelettes are my thing.
Another option is something I’ve discovered recently, which is brilliant on so many levels for a healthy body and happy mind – overnight oats.
Here’s my recipe:
-You will need a glass jar with a lid
-I cup of big oats, not the ground type
-2/3 cup of milk – dairy, almond, whatever your preference
-1 tbsp Greek yoghurt
-1 tbsp mixed sunflower and pumpkin seeds
-Mixed forest berries (I defrost some from my bag in the freezer)
-1 tsp chia seeds
-A squirt of honey, vanilla extract or Maple syrup for sweetness
Method:
-Mix the oats, chia seeds, milk, sweetener and yoghurt in your jar.
-Add the seeds on top, then the berries and put the lid on.
-Leave in the fridge overnight and ‘voila’, overnight oats.
I make a batch of jars and switch the toppings. You can add protein powder or peanut butter, banana, dark chocolate, and all sorts.
After breakfast, I throw on my joggers, dress for the weather, whack on a podcast or some music and leave the house to walk around the block at a brisk pace. This takes me twenty-five minutes. I know by following these routines I’ve fed myself well, I’ve got what’s in my head onto paper, and I’ve moved my body. All good stuff for a positive day.
Just do whatever you can manage and fit into your day. We all live very busy lives. These are just suggestions.
Seasonal Affective Disorder and mental health
SAD is a form of depression, an external type. It is directly because the days are shorter and the weather is sometimes more gloomy that we can suffer from the blues. You might find that your mental health is good for the rest of the year. It is those five months in autumn, winter and early spring that are tricky. Depression is depression, at any time of the year, so be kinder to yourself and give yourself a break.
We can fill our heads with negative talk easily enough. Often, we feel depression in our bodies. Try giving yourself a few minutes to sit with your feelings. Find a quiet space, even in the loo at work, and take a few long, slow breaths to let your body settle. Then just notice what the feeling is you are experiencing without giving it a story. Is it sadness, fear or anger? Notice the emotion and maybe feel where it is in your body. Perhaps it’s in your throat or heart area. Possibly in your muscles, often a pinching between your shoulder blades or an ache in your head.
Just sit with the feeling without judgment or the need to do anything other than be compassionate and breathe slowly for a few more minutes. These feelings often only last around ten minutes and will pass. Giving yourself those few minutes to reset can make all the world of difference.
Talk to someone
Can you phone a friend or family member for a bit of support? Maybe you can pop to the shops and engage with someone there. If you’re at home, you might have a pet you can stroke. You can even play a few games on your phone or watch a quick episode of your favourite TV show. Anything to connect with someone or something other than being in your head is helpful.
If you find that you cannot shake the low mood and the anxiety and stress that often come with it, then this could be a good time to have a few sessions with a counsellor. The Counselling Directory and Psychology Today are great sources for Therapists who you can see online or face to face locally. Here are their links:
The Counselling Directory: https://www.counselling-directory.org.uk/?gad_source=1&gad_campaignid=21293351186&gbraid=0AAAAAD6u42R1Op1H8XdL90ACVlYWwZZiu&gclid=Cj0KCQjw6bfHBhDNARIsAIGsqLi9hczaZ46vublLVXzp2tR-bgoxRli2LbU6oELmHZAY3JbNsG1GfSAaAok4EALw_wcB
I am based in Frome, Somerset, for face-to-face counselling, and I welcome online clients too. Please have a look around my website for how I can help. You can fill in a contact form a twenty-minute free phone or Zoom consultation to see if we might be a good fit. I can help with all sorts of tips and techniques to overcome Seasonal Affective Disorder and many other emotional wellbeing challenges.
Learning to accept that the winter months will always happen and finding ways to prepare for them will go a long way to help you overcome a low mood. And don’t forget, winter is followed by spring and summer. I’m off to buy some daffodil and tulip bulbs and packets of seeds for my vegetable garden. Already planning for the sunshine’s return.
Have a happy day.
Sally