As the days become darker and shorter many of us can end up feeling our mood reflects the gloomier days, our tempers are shorter and the light has gone from our step, this is also known as the rather appropriate acronym S.A.D – Seasonally Activated Depression. If you find that in winter your motivation, energy levels and ‘joie de vivre ‘decrease you could be the 1 in 3 people (according to research carried out in the UK by The Weather Channel and YouGov in 2014) who are affected from this unfortunate condition each year. The findings in the above research also interestingly discovered that women are 40% more likely to suffer from winter-related depression.
S.A.D is a biological condition that is caused by the lack of daylight and it has a direct impact on your circadian rhythms which can affect your sleeping patterns, melatonin levels and above all your mood. Even if you are someone who suffers from S.A.D every year it can still come as an unwelcome surprise. The dark mornings send our system into an immediate state of confusion. We wake to an alarm that tells us that it is morning and time to rise, we know this consciously and yet the dark sky tells our subconscious and our bodies a different story – ‘stay asleep until it is light and really morning time’. This immediate inner conflict can lead to feelings of irritation before you have even stepped out of bed.
If you are affected by S.A.D (most of us are on some level) you need to work extra hard on your mental health in the winter months. Mental health is like physical health and sometimes it needs extra attention, just like if you are training for a marathon, you need to put in extra hours to ensure you do your best and stay healthy. Life is a marathon and winter for many can be one of the toughest laps. Simply casting any feelings of depression off as ‘winter blues’ and hoping it will go away is not sufficient; S.A.D is a real condition and you need to be proactive in your approach to manage it. If you follow these five strategies consistently you will no longer be SAD in winter but feel happy and content no matter the season. Each day of your life is precious come hail or shine.
1. Create Your Inner Light
When you wake to combat the drop in serotonin levels that are caused by the lack of sunlight, turn on a lamp directly above you. Close your eyes and take 5-7 minutes to breathe in deep. Visualise the most beautiful sunrise you have ever seen (you can recall one from your experience or simply imagine one). You don’t need a special lamp – a high wattage bulb will suffice. This ‘fake’ sun is your own inner light and it will help to increase your serotonin levels and send positive messages to your body that it is morning and time to rise.
2. Connect!
Many people become less sociable in winter times, it feels cosier and easier to stay at home than to meet friends or attend an event. This is understandable however the isolation will only compound any feelings of depression so if you get an invite – go or even be the person who helps others by organising social activities. Make sure to continue your exercise regime, if you don’t have one, get one, buddy up with an organised group or friends who are keen to also get out. Karl Henry has a great podcast with excellent tips to exercise outdoors in winter. Two powerful things you can do to protect your mental health in any season is to spend time with positive people and to get fresh air, doing both together is ideal.
3. Grab the ‘Real’ Sun when You Can.
At any stage, throughout the day if there is some winter sun – grab it – wrap up and stand in the light with your eyes closed. Feel the lovely light on your face. By doing this as often as you can you are increasing your levels of Vitamin D. I also strongly recommend you take a Vitamin D supplement.
4. Acceptance is Transformative
Work with negative feelings if and when they come. Often when our mood is down we can get annoyed with ourselves for feeling sad, anxious or down. Resistance only adds more pressure to the mind. However, by accepting the negative emotions when they arise and having the courage to be with them they will fade faster. Showing yourself compassion and understanding will help them to soften. The way to accept the negative feelings is to simply say ‘it is OK that I feel like this’.
5. Breathe In Your Inner Light
If you feel negative feelings breathe deep into the physical sensation of the feeling, don’t get caught up with the story and imagine the lovely inner light that you created in the morning is soothing and healing the low feelings – you are learning how to uplift yourself and bring positive light to yourself and the world around you.
Happy Winter!