Sad? Or S.A.D.?
As the days get shorter, some people start to feel like hibernating.
S.A.D. or Seasonal Affective Disorder affects many people in the Northern Hemisphere. The shorter daylight hours and the cooler weather can sometimes result in a low mood and increased fatigue.
If you notice the following symptoms becoming worse at the same time each year as the seasons change into Autumn and Winter, please see your Doctor if they get worse or start to cause you problems in your everyday life.
Symptoms may include:
Oversleeping
Appetite changes, especially a craving for foods high in carbohydrates
Weight gain
Tiredness or low energy
If you start to notice these changes in yourself, there are some simple things you can build into your routine that can help.
Get outside for ten to fifteen minutes a day during daylight hours.
This helps ‘re-set’ your circadian rhythm that can be disturbed by the changes in daylight, especially in the UK when the clocks go back.
Make sure you get enough Vitamin D
The NHS recommends that adults get 10mcg of Vitamin D per day, because your levels may be depleted during the darker months.
Good sources of vitamin D in foods are:
Oily fish, such as mackerel, herring and sardines
Red meat
Egg yolks
If you are Vegan or Vegetarian, there are plant-based milks, drinks and cereals fortified with Vitamin D.
People with darker skin, or who cover up their skin for cultural reasons may not make enough Vitamin D and might need to take a supplement. Please check with your Doctor.
Make sure you take the recommended dose of Vitamin D if you choose to take a supplement, too much Vitamin D can cause your body harm.
Light Therapy
You can buy a Light Box which you can use first thing in the morning for 20-30 minutes while you are doing other things. Ensure you buy one designed for S.A.D. and follow the manufacturer’s instructions.
If you have Bipolar disorder or another condition, such as light sensitivity or migraines that might be adversely affected by bright light, please ask your Doctor what would be suitable for you. Light Boxes could worsen your condition, so please take extra care and get medical advice.
Regular Sleep
Switch off your electronic devices an hour before you go to bed and try to get 7-8 hours of sleep if you can. Keeping your bedroom slightly cooler than the rest of the house can help ensure that you have blackout curtains or blinds to keep your room dark. Try not to over-hydrate in the hours before bedtime so that your sleep isn’t disturbed by needing to get up to go to the loo!
Look after yourself extra well
If you feel that your low mood is worsening and you are experiencing a worsening of the following symptoms, don’t ignore it. Please get in touch with your Doctor and discuss it with them; you deserve to take good care of your mental health.
Feeling listless, sad or down most of the day, nearly every day
Losing interest in activities you once enjoyed
Having low energy and feeling sluggish
Having problems with sleeping too much or too little
Having a lot of difficulty concentrating
Feeling hopeless, worthless or guilty
Having thoughts of not wanting to live
If you feel suicidal or might harm yourself or others, get emergency help at A&E or visit the NHS Mental Health helpline here. DO NOT DELAY. You will be taken seriously and referred to someone who can help. Stay safe.
Important to note
I am not a Medical Doctor and I am giving this advice in good faith having checked reliable sources to ensure it is accurate. This is not a substitute for medical advice from a qualified practitioner and if you are in any doubt, please contact your Doctor or call 111.
