How to combat SAD in winter

I’m sure everyone will agree that the weather can affect your mood. If you wake up to glorious sunshine, the chances are you’ll leave the house with a spring in your step. If the rain is lashing against the window on the other hand, you’d be forgiven for feeling a little gloomy. But if the winter weather gets you feeling down year after year, you could have SAD.

Seasonal Affective Disorder, or SAD, is a form of depression that typically occurs through the winter months. Symptoms can include decreased concentration, moodiness, increased appetite, weight gain, social withdrawal and fatigue. SAD is a real form of depression that depends on a person’s hormonal state, and seasonal changes in temperature and exposure to natural light can bring it on. If you’re feeling SAD, there are some effective ways to combat it.

Get plenty of fresh air

If you find yourself holed up in the house more often than not through the winter months, it can leave you feeling down. Spending time outdoors helps to ease SAD symptoms. No matter whether it’s overcast or sunny, spending some time in the daylight can help.

Take a hike

Exercising releases endorphins, the “happy hormone”. Exercise like walking has proven to be as effective at treating depression as medication. Heading outdoors to take your exercise will double the impact as you spend more time in natural daylight.

Use a SAD lamp

Although light emitted by the sun appears white, it is actually made up of a full spectrum of colours. Indoor lighting is generally yellow-toned, which doesn’t adequately replicate sunlight. SAD lamps, or sun lamps as they are often called, replicate natural light with a full spectrum of colours. Using a SAD lamp at work or at home can help to combat depressive symptoms.

Sit near a window

If you’re working in the office or spending time at home, rearranging the layout of the room so that your desk or armchair is close to a window will increase the amount of natural light you’re exposed to. Even better, the natural light in the conservatory provides by spending more time under your glass ceiling. Reading, working, using your computer or watching TV can all be done in the warmth, comfort and natural light of your conservatory.

Eat a tasty meal

Complex carbohydrates can help to regulate your mood, so ensure you’re eating right with every meal. Brown rice, pasta and bread is much better than the white alternative. Eat plenty of healthy foods too, as overeating can be a symptom of SAD, which can leave you feeling sluggish and grumpy.

Get plenty of sleep

If you wake up every morning feeling tired, try to get to bed a little earlier every night. Getting up when it’s still dark isn’t pleasant, and many people struggle to drag themselves out of bed. Keeping a regular routine is important in winter, as unnatural light in the home can confuse your body clock and leave you feeling alert at bedtime.