Wellness experts reveal seven top tips to help you cope with seasonal affective disorder
Wellness experts have revealed how to cope with seasonal affective disorder.
According to the NHS, seasonal affective disorder (SAD), more commonly known as the ‘winter blues’, affects an estimated two million people in the UK. It is a seasonal depression that usually occurs during daylight and while the exact cause is not fully known, it has been linked to reduced exposure to sunlight.
Wellbeing experts at beauty and wellness marketplace Fresha have put together a list of seven tips that can help you manage SAD symptoms this winter season. However, it is always best to see a GP if you think you have SAD, especially if you are finding it difficult to cope in the winter months.
READ MORE: Symptoms of whooping cough and how long it lasts as cases increase
READ MORE: Five vitamins and supplements everyone should take during winter
Symptoms of seasonal affective disorder:
- Consistent low mood
- Irritability
- Anxiety
- Feeling unsociable
- Tiredness and fatigue, even with a full nights of rest
- Oversleeping
- Hunger, cravings for ‘comfort’ foods – those high in carbohydrates and sugars
- Weight gain
- Decreased sex drive
Here are seven tips you can use to help you deal with SAD this winter:
Incorporate aromatherapy into your morning or bedtime routine
Aromatherapy is the use of essential oils to help promote well-being. Though this is not a treatment, aromatherapy can be a therapeutic and holistic option to help relieve symptoms of anxiety and generally make you feel good.
The best way to start aromatherapy at home is by using a diffuser that disperses scented vapour into the atmosphere. Try adding an aromatherapy diffuser to your morning or night-time routine.
Keep a diary or journal
Keeping a diary is a great tool that can highlight any patterns and SAD symptoms you are experiencing. Using a notepad or even your notes app on your phone, note down key moments of your day that you think are affecting you. This can help you understand what makes you feel better or worse and creates a sense of mindfulness.
Increase Vitamin D and light exposure intake
Less sunlight exposure and time spent outdoors in the winter months can result in a lack of vitamin D, a primary cause of SAD, as vitamin deficiency is associated with depressive symptoms. Vitamin D supplements are great to take during the winter months, though if in doubt, consult your GP.
Other natural ways to increase vitamin D are by incorporating mushrooms, egg yolks, and yoghurt into your meals, as these are naturally high in the vitamin. However, light exposure outdoors is the quickest way to increase vitamin D levels. Try keeping curtains open and allow natural light and UV rays to penetrate windows or increase your time outside.
Include protein-rich foods in your diet
The colder months call for more comfort food, as eating what you crave can reduce stress hormones. Although this can make you feel good, it can have a negative long-term effect if you are not consuming a healthy, balanced diet.
Studies have suggested that there is a direct link between this amino acid and the production of serotonin, the hormone related to happiness, memory, sexual desire and sleep. Tryptophan-rich foods include salmon, chicken and turkey. Vegetarian and vegan sources include pumpkin seeds, tofu (and other soya-based foods) and spinach.
Ensure you’re doing 75 minutes or 3 x 25-minute exercises a week
Physical exercise is essential for all adults and should be done every week. This does not mean high-intensity workouts; it can be moderate to light activity that can help get your blood pumping. This can even significantly reduce the chance of a stroke or heart disease.
According to the NHS, adults should do at least 150 minutes of moderate to light physical activity a week; this equates to 21 minutes of exercise daily.
Introduce more greenery in your living spaces through houseplants
Surprisingly, plants can help create a calm, peaceful environment that alleviates anxiety. Some species of plants can help purify the air around you; plants such as chrysanthemums, monstera plants and spider plants are great to keep in bedrooms or living rooms and can remove indoor pollutants. This clean, fresh air helps raise oxygen levels in your brain and can impact your serotonin levels.
Meal prep for the winter months
Being prepared, especially if you know you suffer from SAD, can reduce the impact of symptoms severely. If your symptoms follow a pattern, you will be able to know when they start and can get ahead of them.
One way you could prepare is by cooking and freezing meals in advance for when you have little to no energy; this ensures you have a balanced and healthy meal ready without effort. It also works out more cost-effectively, as batch cooking is cheaper, and you will always have a meal prepared, so you can avoid ordering an unhealthy takeaway.
Receive newsletters with the biggest and breaking TV and showbiz news by signing up here
Win a £250 Buyagift voucher and make treasured memories this Christmas
