How To Beat Seasonal Depression

With the long, hot summer days fading and the cooler, darker autumn nights closing in you may feel yourself feeling a bit gloomier.

Did you know this phenomenon has a name?

Seasonal affective disorder (SAD) is a type of depression that usually happens in the winter and goes away in the summer.[1]

Symptoms of SAD include low mood, reduced interest in everyday things, lack of energy, daytime sleepiness and changes to your diet.[2]

It’s not known exactly what causes SAD, but it’s thought to be linked to reduced levels of daylight in winter.[3]

Researchers believe that an area at the base of the brain called the hypothalamus needs sunlight to function properly.

Our body clock is biologically programmed to wake to sunlight and go to sleep when it gets dark. Darker mornings and shorter days can disrupt this rhythm, leading to symptoms of SAD.[4]

We’ve outlined a few tips and treatments below to help beat the autumn and winter blues.

1. Light Therapy

Despite there being less hours of daylight in winter, it is important to make the most of the sunlight when you can.[5]

Taking the dog for an early morning walk or popping outside at lunchtime for some important vitamin D are easy ways to replenish your body with natural daylight.[6]

Sitting by the window at home or in the office is also a good way to get sunlight as is using a light box or SAD light.

They emit a very strong, bright light to simulate exposure to sunlight, with UV light filtered out, so there are no risks of skin or eye damage.[7]

The idea is to sit next it for at least half an hour in the morning, so you trick your mind and body into thinking you’re getting more sunlight than there actually is.

Guidance is to make sure you buy a light that is bright enough, (10,000 lux is standard), UV-free and has a UKCA or CE mark.[8]

Avoid using a SAD light in the evening as this can disrupt your sleeping patterns by tricking your brain into thinking it’s daytime.[9]

2. Regular Exercise

Exercising regularly is proven to improve your mental health, whether it’s SAD or other problems.

It’s best to find something that works for you, whether that’s going to the gym, running or just a light stroll in the park.

Even if you don’t feel like doing it, exercise releases happy, feel-good endorphins which helps to improve mood.[10]

Walking in particular has been found to significantly improve all health, and if you do it first thing in the morning you get the benefit of exercise and daylight.[11]

3. Get Creative

The creative arts have been shown to reduce stress levels and improve mood and social interaction.[12]

Getting creative by knitting, painting or journaling help form new connections in the brain which help to improve cognitive function and lead to a better mood.

Arts and crafts therapies can include dance, movement and drama and can be arranged via your GP or mental health charities.

But you can also join local groups independently from formal therapy, that teach anything from sewing to playing a musical instrument, and these can be great for mental wellbeing. [13]

4. Get Talking

Mental health charity Mind recommends talking therapies to relieve symptoms of mental health conditions, including SAD.[14]

Other groups such as Samaritans and Campaign Against Living Miserably (CALM) also offer free helplines as well as online chats.

Being social and talking to friends is also key to combat the loneliness and other SAD symptoms.

It can be useful to plan engagements ahead of time, so you have things to look forwards to.

They don’t have to be elaborate trips out. Meeting for a walk or a coffee with someone you love spending time with is very beneficial.[15]

5. Maintain a sleep routine

Keeping your natural circadian rhythms (your internal body clock) can help you feel fresh and focused and avoid SAD.

Going to bed and waking up at a similar time every day, including weekends can help you feel less tired during the day, even when those days are darker.

You could also try a dawn simulation light, which is designed to mimic the sunrise and wake you up gradually. [16]

It means that that when you wake up, your room will feel like it’s illuminated with sunlight.

These lights are particularly useful if you get up very early when it’s still dark all year round or if you don’t have time to sit in front of a SAD light for half an hour each morning.[17]

Autumn and winter doesn’t have to be all doom and gloom, with a few adjustments you can keep on top of your mental health and ensure your days are still bright and fun.

[1] Seasonal affective disorder (SAD) – NHS

[2] These simple science-backed changes can help beat seasonal depression | BBC Science Focus Magazine

[3] Seasonal affective disorder (SAD) – NHS

[4] Top 10 ways to combat seasonal affective disorder | King Edward VII’s Hospital

[5] Coping with seasonal affective disorder (SAD) | Tips | Mind

[6] These simple science-backed changes can help beat seasonal depression | BBC Science Focus Magazine

[7] Top 10 ways to combat seasonal affective disorder | King Edward VII’s Hospital

[8] Seasonal affective disorder (SAD) – NHS

[9] Top 10 ways to combat seasonal affective disorder | King Edward VII’s Hospital

[10] Top 10 ways to combat seasonal affective disorder | King Edward VII’s Hospital

[11] How to combat Seasonal Affective Disorder | Greater Manchester Integrated Care Partnership

[12] How to combat Seasonal Affective Disorder | Greater Manchester Integrated Care Partnership

[13] Top 10 ways to combat seasonal affective disorder | King Edward VII’s Hospital

[14] Treatment for seasonal affective disorder (SAD) | Mind

[15] Top 10 ways to combat seasonal affective disorder | King Edward VII’s Hospital

[16] How to combat Seasonal Affective Disorder | Greater Manchester Integrated Care Partnership

[17] Top 10 ways to combat seasonal affective disorder | King Edward VII’s Hospital