Feeling SAD: How to Beat Winter Blues
25/11/2024
It’s that time of the year when the nights get longer & the days shorter. As winter draws in, it’s not unusual to feel a bit below par. But for some, this time of year brings a continuous low mood or depression that may be associated with SAD (Seasonal Affective Disorder).
We all know the importance of minding our physical health during winter but we do also need to look after our mental health now. SADs is something that affects lots of people. So it's helpful to be aware of signs, symptoms and steps to address it whether for yourself or for someone else in your life.
What is SAD?
Seasonal Affective Disorder (SAD) is considered a form of depression that emerges during Autumn and persists through the Winter months. Symptoms appear at roughly the same time each year, so the first step is to recognise that you may be struggling.
What are the symptoms of SAD?
- Depressed mood, low self-esteem
- Loss of interest or pleasure in activities you usually enjoy
- Appetite and weight changes
- Feeling angry, irritable, stressed, or anxious
- Unexplained aches and pains
- Changes in sleeping pattern
- Difficulty concentrating
- Fatigue and lack of energy
- Reduced libido
- Use of drugs or alcohol for comfort
- Feelings of sadness, hopelessness, and despair
- Suicidal ideation (Call your doctor ASAP, ring a helpline or get into your local A&E)
How to relieve SAD
The direct cause of SAD remains unconfirmed. But some factors are widely known to contribute so being aware of these and making small adjustments to your lifestyle can make a real difference. Try some of these simple steps to help improve symptoms:
- Get more sunlight into your life - this is key.
- Make your work and home environments as light and airy as possible.
- Try to get as much natural sunlight as possible – even a brief lunchtime walk can benefit
- Sit near windows when you’re indoors
- Take plenty of regular exercise, particularly outdoors and in daylight
- Eat a healthy, balanced diet
- Avoid using phones / technology before bed. Sleep is important but the blue light from tech can badly affect this.
- Meditation / deep breathing exercises. Not for you? Go on, give it a go
- If possible, avoid stressful situations and take steps to manage stress. Easier said than done, we know. But we’ve some good tips in our 3Ts information page on Stress here.
- Our 3Ts Self Help Library contains valuable information and guides on understanding and managing a broad range of mental health conditions including Depression, Stress, Anxiety and many more. Easy to follow and available to read, download or listen in audio.
- For more information on depression, please see our depression information pages.
Reach out for support
- If you have self-harmed or injured yourself and require urgent medical attention now, please call 999 or 112 or visit your Accident & Emergency Department.
- GP: Speak with your doctor to identify the best support method. They will be experienced in treating others in the same situation as you. For some people, therapies such as counselling, medication and/or light therapy may be required to help get through the winter months. For others, the self help steps listed above may be all that's needed.
- For anyone in crisis, who needs to speak to someone now, call Samaritans (Freephone 116 123) or Pieta (Freephone 1800 247 247).
- Voluntary Organisations: organisations such as Aware provide practical information and even run webinars on this topic. See www.aware.ie.
Find out more
- For a list of other specialist support services and crisis helplines, click here.
- 3Ts Need Help section for Crisis Helpline & Specialist Support listings, practical information, videos and guides.
- 3Ts Self Help Library
- Visit the dedicated HSE Supports & Services page here.
- HSE mental health information website Minding your Mental Health .
And remember, you’re not alone in this. SADs affects so many people but help is readily available. By making your own lifestyle changes or with the help of your GP or one of the many voluntary organisations or helplines, you can get manage your symptoms and get back to living your life.
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