Treating Seasonal Affective Disorder (SAD)
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Dark mornings, dark evenings, fewer daylight hours, freezing cold weather…that just about sums up Winter for me. I certainly find it harder to get up in the mornings and I’ll admit that I have found myself on a few occasions heading up to bed to discover that it’s only 7pm!
Given these conditions, it’s not surprising that many of us suffer from low mood around this time of year. You may even notice that you have less energy, little motivation, zero interest in socialising, or you find it hard to get excited about the things you used to enjoy doing. I for one am definitely prone to the odd bit of comfort eating and perfecting my hedgehog hibernation skills!
‘Winter Blues’ is the name commonly given to this set of symptoms, which generally last for a couple of weeks. However, if you find that these symptoms persist, become more intense, and prevent you from functioning normally, you may have Seasonal Affective Disorder (SAD). Approximately 6% of the UK population is estimated to suffer6% of the UK population suffers from this form of depression, which recurs annually, around the same time each year, and lasts for several months.
Given these conditions, it’s not surprising that many of us suffer from low mood around this time of year. You may even notice that you have less energy, little motivation, zero interest in socialising, or you find it hard to get excited about the things you used to enjoy doing. I for one am definitely prone to the odd bit of comfort eating and perfecting my hedgehog hibernation skills!
‘Winter Blues’ is the name commonly given to this set of symptoms, which generally last for a couple of weeks. However, if you find that these symptoms persist, become more intense, and prevent you from functioning normally, you may have Seasonal Affective Disorder (SAD). Approximately 6% of the UK population is estimated to suffer6% of the UK population suffers from this form of depression, which recurs annually, around the same time each year, and lasts for several months.
How lack of daylight affects the body
We don’t yet know the exact science behind SAD. However, research suggests that the lack of daylight hours during the Winter can affect the body in the following ways:
1. You produce higher levels of melatonin (the sleep hormone), which leaves you feeling tired and low on energy during the day.
2. You produce lower levels of serotonin (the happy hormone), which can lead to depression and poor-quality sleep.
1. You produce higher levels of melatonin (the sleep hormone), which leaves you feeling tired and low on energy during the day.
2. You produce lower levels of serotonin (the happy hormone), which can lead to depression and poor-quality sleep.
So that’s a very quick overview. Now let’s get to the ‘good stuff’, what you can do about it!
Practical ways to tackle Winter Blues & SAD
I’m a firm believer that different things work for different people. So what works for one might not be the right solution for another. Therefore, I encourage you to keep an open mind, try a few strategies (start with one and introduce new ones over time to avoid overwhelm), and don’t get discouraged. And remember, these strategies won’t provide an overnight fix but they may put you on a path to recovery when integrated into your daily routine.
Light box
Sitting in front of a light box for 30 minutes a day encourages your brain to reduce melatonin (sleep hormone) and increase serotonin (happy hormone). It’s a pretty low-maintenance activity, you just have to remember to switch it on, and away you go! If you suffer from bipolar disorder or other eye problems, consult with your medical professional before trying this.
Dawn simulator
When the alarm clock goes off in the Winter months, it’s invariably still dark outside. This throws our circadian rhythm off track and slows down the production of cortisol (the wake-up and get-going hormone). A dawn simulator helps you to maintain your circadian rhythm, and cortisol production, by using timed light that brightens over 30 minutes (simulating a natural sunrise) to wake us up gently. Now that sounds far more appealing than a loud, shrill alarm. I’m adding this to my wish list!
Laughter
Laughter is now an accepted form of ‘therapy’. Studies have shown that it brings a whole heap of benefits, from reducing depression and anxiety levels to providing a welcome boost to energy, mood, and self-esteem. What’s not to like?! Start adding some feel-good movies to your Netflix list, and check out local comedy show fixtures today.
Movement
Getting at least 20 minutes of vigorous activity four times a week increases the ‘feel-good’ brain chemicals like serotonin and dopamine, which have shown to reduce depressive mood. You don’t have to hit the treadmill, even a brisk walk can be effective. Maybe you could try something new like a dance, yoga or pilates class.
Gratitude journal
Reflect on three positive things that happened in your day, and write them down. This will help you to focus on the positives in your life rather than the negatives. Studies show this creates a surge of feel-good brain chemicals (e.g. dopamine, serotonin, and oxytocin) making you happier, more content, and able to cope better with stress. Robert Emmons, PhD, believes that it also helps to reduce underlying negative emotions (e.g. regret, envy, frustration, and resentment).
Meditation
It is a proven fact that people who meditate, experience reduced symptoms of depression. It increases activity in the part of the brain associated with happiness and decreases activity in areas of the brain that are linked to stress. There are plenty of apps available (such as Headspace or Calm) that offer a wide range of guided meditations. Why not give it a try?
Indoor hobbies
Hobbies are a great stress reliever as they get you to focus your mind so there’s less chance of dwelling on anxious thoughts. Plus they give you the chance to get creative! Get some inspiration from this list of indoor hobbies.
Socialising
According to the Canadian Mental Health Association, social connection can lower anxiety, reduce depression and help us to regulate our emotions. Resist hibernation and get some dates in the diary to meet up with friends and family! Get to know more people locally you could consider joining a club or doing some volunteering to meet people.
Supplements
Vitamin D plays a crucial role in regulating mood, maintaining blood sugar levels, and boosting our immune systems. It is created when your skin is exposed to sunlight, which is a little challenging during the dark winter months! Taking a magnesium supplement alongside this will help the body to absorb and metabolise vitamin D, allowing it to do its job.
Homeopathic remedies for Winter Blues & SAD
Two people may share the same set of symptoms, but they will experience them in their own unique way. When it comes to remedy selection, I factor in what makes them feel better or worse, what is going on in their life right now, any additional symptoms, medical history, and much more. Below are just a few of the remedies that I might consider when looking for Winter Blues / SAD symptom similarities. There are many more to choose from!
Aurum Metallicum
For people who go into a deep depression in the dark winter months, accompanied by strong feelings of hopelessness and worthlessness, which can lead to suicidal thoughts. They distract themselves with work, isolate themselves from others and listen to sad music.
Capsicum
For people with extreme sensitivity to cold and damp. It aggravates most symptoms and makes them irritable, easily offended, and confused. They long and pine for the past. The memories and emotions are so strong and consuming that they may become intolerable. They laugh one minute and cry the next. They are better for following a routine.
Ignatia Amara
For people who suffer from intense sadness, usually from suppressed grief that has resurfaced during the dark Winter months. It is accompanied by excessive sobbing, sighing, irritability, loss of appetite, and sleeplessness. They may switch between joking and laughing to feeling sad and crying. They have an aversion to talking and want to be left alone.
Phosphorus
For people who crave sunshine and find dark and cloudy days both depressing and unbearable. Their symptoms become worse in the dark. They become miserable, slow down, and don’t want to do anything. Their sadness is often accompanied by mental or physical exhaustion. They feel better for eating chocolate and spending time with friends.
Sepia
For chilly people who hate everything about Winter weather. They love to run outside in the fresh air, it’s a real mood lifter for them. Winter interferes with this and they can sink into a depressed, irritable, exhausted state. They want to be alone and become indifferent toward others. They may also feel helpless, anxious, disinterested in work, and cry a lot.
Syphilinum
For people who are much worse for extremely cold Winter weather, which causes numerous symptoms. They fear the night/darkness because it makes their symptoms worse, they experience insomnia, and they know they'll feel mentally and physically exhausted on waking. They may suffer from suicidal depression and want to be alone.
Get in touch
If you are struggling to build these strategies into your routine, or need someone to hold you accountable so that they become habits that stick, perhaps coaching is for you. Alternatively, if you have tried all of these things but are still not seeing results, or you just don’t have the energy, then you might wish to explore the healing powers of homeopathy. Please get in touch if you’d like to know more, and we can discuss the best approach for you.