Are You Someone who finds that SAD Finds you in the winter ?

For some, winter fails to bring merriment. Seasonal Affective Disorder (SAD) is a form of depression that specifically strikes during the winter season, most prevalently in the colder months. It's a recognized mental health condition.

For me its definitiely a time where I have to work harder at staying in alignment with myself and doing the work to stay postivve.

These 10 helpful strategies for managing SAD and depression are ones that I believe can make the difference between allowing how we feel and it overwhelming us.

1. Remember, you're not alone SAD affects approximately 2 million people in the UK and more than 12 million across Northern Europe. Don't dismiss your low mood as mere "winter blues." Recognize that SAD is a genuine and treatable condition. It's perfectly fine not to be okay, and with the right techniques and treatments, you can improve your mood and learn to cope with SAD and depression.
2. Boost your mood with food Certain foods can boost your energy levels and help you navigate the challenges of winter. Maintaining a diet rich in protein, simple carbohydrates, and vitamins B12 and D can aid in combating SAD symptoms. Yes, you now have another reason to enjoy tasty carbs – they're your allies in fighting depression. Don't forget your fruits and vegetables, though.
3. Some individuals may experience a reduced appetite during winter, leading to low energy levels. Ensuring you consume regular, balanced meals can help maintain your energy, keeping you prepared for the day ahead.
4. Stay active Physical and mental health are closely connected. Keeping your body in good shape can help combat mental health issues, including SAD. I am aware exercise is part of who I am but it you do not have to suddenly start going to the gym. A daily one-hour walk can effectively lift your spirits. Bundle up and savor a refreshing stroll in the crisp winter air, perhaps with friends or family.
5. Let there be light For some, light therapy can prove effective in managing SAD. Light boxes are designed to mimic natural sunlight and stimulate the release of serotonin in the brain. When used consistently for about two hours a day, the benefits of light therapy accumulate over time.
6. ?They say laughter is the best medicine. Spend time with people who make you laugh and bring happiness into your life. Socializing with loved ones can be a great way to uplift your mood and keep you going. With Christmas around the corner, take advantage of these festive occasions to reunite with friends and family.
7. Since the sun doesn't shine as long as we'd like, and reduced exposure to natural sunlight is often linked to SAD, it's crucial to soak up as much natural light as possible. If you can get some fresh air first thing in the morning .. it will make a difference. Also try to position yourself by a window during the day or combine two activities by taking your walk when there's daylight. Even on cloudy days, you can still benefit from natural daylight.
8. Positive thinking Be mindful of your thoughts. Your emotions are often connected to how you perceive your situation. Are your thoughts mostly negative? Challenge them! What evidence supports your thoughts? Can a different perspective alter how you feel? Challenging your thoughts is a technique frequently employed in Cognitive Behavioral Therapy.
9. Plan ahead and minimize stress Many people find this time of year stressful. Stress can exacerbate the symptoms of SAD and make them feel even more overwhelming. Plan in advance to reduce stressful or challenging activities. Set aside time for relaxation and stress management techniques.
10. Embrace the season Celebrate winter for all the things you cherish about it, from cozy sweaters to festive Christmas traditions. Remember the elements of winter that bring you joy. Even the simple act of sitting by a warm fire with a cup of hot chocolate or indulging in some early Christmas songs can bring comfort. Winter can be challenging for mental health, but there's also plenty of joy to be found. In these difficult and dark times, consider the Christmas cheer and cozy nights to guide you through.

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