As we welcome in the dark and cold evenings and wave goodbye to the short summer many people might experience a shift in mood and energy levels. Some may suffer from Seasonal Affective Disorder also known as “SAD”. This happens when the seasons transition and a type of depression is triggered because of this.
The gradual decline in hours of sunlight and the days shorten it can lead to symptoms such as sadness, fatigue and a loss of interest in activities. There are some ways to improve and manage Seasonal Affective Disorder to improve your mental health and overall wellbeing, whether you are suffering, or a loved one is.
Tips to manage SAD:
One way to minimise a low mood is by maximising your exposure to natural light. With the minimal hours of daylight there are to work with, there are still ways you can utilise these hours such as spending time where you can outdoors. Even during the winter months, wrap up in your hats, gloves and coats and aim to spend 20- 30 minutes outdoors each day. Remember to remain safe and avoid weather conditions that are icy and torrential rain and heavy winds.
It is important to maintain a regular sleep schedule as the changes in sunlight can potentially disrupt your body’s internal clock, therefore leading to disruptions in the night. Ways to avoid this is by having a sleep schedule going to bed and waking up at the same time every day, maintaining a routine is a step into managing symptoms of SAD.
Create a relaxing and therapeutic bedtime routine, whether that be reading before bed or enjoying a warm bubble bath. Allowing the mind and body to wind down will help you rest and create a tranquil atmosphere before a night of rest.
Engaging in gentle exercises will naturally boost your mood this can alleviate symptoms of depression including SAD. Physical activity releases endorphins that can enhance your mood and reduce feelings of stress. Aim to get involved in aerobic exercises such as walking.
You could also read one of our previous blogs about “Exercise at home and Physical therapy for the Elderly” where you can learn more about different types of low impact exercises, all possible to partake in within the comfort of your own home. https://www.premiercommunity.co.uk/s/stories/exercise-at-home-and-physical-therapy-for-the-elderly
Staying connected with loved ones and talking to someone is also very important to do to avoid the feeling of isolation during the long nights. Schedule regular check ins with family and friends.
You or someone you know might know someone that could benefit from one of our companionship care packages. As a visit from a friendly face mean the world, especially for those living alone. Our companionship care supports families struggling to visit their loved ones. Click the link to read more our companionship care to combat the feeling of loneliness. https://www.premiercommunity.co.uk/companionship-care
A healthy diet plays a significant role in managing energy levels and mood stability. SAD can lead to cravings for carbohydrates and sugary food s, which may cause energy crashes and exacerbate mood swings. Foods that are beneficial for brain health and good for mood regulation should include B Vitamins, Vitamin D and Omega- 3. Limiting refined carbs and sugary snacks, as they can cause energy crashes. Instead opt for complex carbohydrates like whole grains, fruits and vegetables, which provide steady energy throughout the day.
These are just a few simple tips of ways to improve your overall mental health and wellbeing. Premier Community aren’t medical professionals however, we can offer advice and highly urge everyone to care for their mental health and have those conversations and get talking. Keep the feelings of loneliness at bay during the dark winter nights and engage in activities to help prevent this.
