Yep, it’s that old devil SAD
It’s already creeping up on me – yep, it’s that old devil SAD
Ah, the joys of winter in the UK. It’s getting darker, earlier, by the day, and soon it’ll be dark by 4pm. My feeling of dread just increases, my energy diminishes and I just constantly feel meh as daylight decreases.
It’s 15:45 as I write this, its grey, cold and edging on dusk and I have a 19:00 shift at work and the thought of heading out is exhausting in itself. This is my reality for the next few months…a struggle to do anything. My get up and go does its very best to get up and go!
If you’ve ever found yourself wondering why you suddenly want to turn yourself into a human duvet burrito who just wants to hibernate until spring – you’re not alone. I’m very much with you.
Honestly, it’s not just a state of mind, my body simply doesn’t want to wake up in the dark, I struggle to get up and feel sluggish and unfocused all day. By 4pm I’m ready to hide away and the thought of venturing out after dark fills me with dread – I’m ready for my bed. Don’t get me wrong, I am grateful that I sleep well (so many women of a certain age just don’t sleep) but it can almost be too well for me, in the winter if I let myself naturally wake up, I’d be sleeping for about 10 hours nightly!
So, if this sounds familiar, you might be dealing with something called Seasonal Affective Disorder, or SAD for short and that’s a fair description of how it affects you tbh.
Let’s break it down a bit, shall we?
❄️ What Actually Is SAD?
SAD is a type of mood disorder usually experienced during the autumn and winter months, when daylight is in short supply.
It’s more than just the winter blues and while lots of people can feel a bit sluggish when it’s grey and gloomy outside, SAD can have a real impact on daily life with people experiencing constant low moods, lacking energy and generally a loss of interest in doing anything.
It’s estimated that around 2 million people in the UK are affected by SAD, and many more may feel milder symptoms without even realising what’s going on.
🌧️ How does SAD make you feel?
Well, for me it’s an overwhelming desire to stay in the house, wrapped up on the sofa, avoiding anything that takes effort, energy or concentration.
Typical symptoms include:
Feeling low (hell yeah!) tearful, or hopeless (not so much for me!)
Lacking energy and feeling sleepy during the day (100%!)
Sleeping more but still feeling exhausted (constantly)
Struggling to get out of bed (it’s head under the covers time for me!)
Overeating or craving carbs (comfort food cravings all the way)
Losing interest in activities you usually enjoy (not so much losing interest in, but definitely losing the get up and go to do them)
Finding it hard to concentrate (my focus lasts for way shorter periods)
🌤️ So, Why Does It Happen?
There’s no agreed identified reason, but it’s largely linked to the lack of natural sunlight during autumn and winter.
Less daylight messes with your body clock aka circadian rhythm, importantly it reduces levels of serotonin the feel-good chemical, leading to those low moods and it also increases melatonin levels - the hormone which helps you sleep, which all combined can make you feel fuzzy, low, and generally not quite yourself…and tbh it sucks!
☀️ Ways to Brighten Life Up
So, what do we do about this? What have I tried and what has worked? I’ve given a fair few things a go to ease my symptoms of SAD and some do make me feel more like my usual self – even when the sun’s gone AWOL until March.
1. Get Outside During Daylight Hour
Even a short walk at lunchtime can help – yes, even if it’s cloudy. Natural light, no matter how weak, still makes a difference and I can say this really does help, although the battle to get yourself outside in the first place is hard.
2. Try a Light Therapy Lamp
These light boxes mimic natural sunlight and can help reset your body clock, but you do need to get a quality one that’s medically certified and emits at least 10,000 lux, cheapie versions don’t work, so I'm told. I’ve had varying success with these – they certainly help if you can’t muster the energy to get outside but a bit of time in proper daylight always wins for me. The daylight alarms clocks are pretty good too, as they simulate the sun rising and 'trick' your body into thinking its time to get up but these are only really useful if everyone in the room need sto wake at the same time.
3. Exercise (yes, I know!!)
Mustering up the energy to do something, anything, however counter intuitive with your mood can help to give you a boost - a brisk walk (the best for me), a bit of dancing in the kitchen (not unknown for me), or some gentle yoga (not my bag at all).
4. Stick to a Routine
Try to go to bed and wake up at the same time each day, including weekends because routine helps to regulate your internal clock. Set that alarm, don’t hit snooze and stick to a bedtime. My additional top tip is don’t look outside, just get up.
5. Let in the Light
I’m always tempted to block out the gloomy weather but keep curtains open during the day, trim back anything blocking light from your windows, and sit near natural light wherever and whenever possible. It’s all about daylight, daylight, daylight – drink it in.
6. Eat Well
Although the pull of comfort food is strong, try to eat balanced meals with plenty of nutrients, it will make you feel better in the long run, whereas carb heavy meals will gradually make you sluggish.
7. My personal favourite...book in a winter sunshine holiday
In my books, there is just nothing better than getting a fix of great weather and beautiful sunshine to see you through. My favourite times are late November, over the festive period or even late February for a trip away to sunnier climes. This year it’s Egypt in December. We should get a beautiful 8-10 hours of sun and a respectable temperature in the low 20’s…bliss!
💡 Final Thoughts
SAD isn’t just about “cheering up” – it’s a real condition with some hard to deal with effects. I’ve not nailed it yet and this year I’m really feeling its onset but writing this has helped remind myself of the steps I need to actively engage with. I know them but doing them is a whole different ballgame. It feels hard.
So, if you’re feeling it as the nights draw in, be kind to yourself but do what you can to get more daylight in your life. Oh and by the way, apparently research shows that taking Vitamin D supplements has no impact on SAD, so don’t bother popping them unless you’re told you are deficient. Been there, tried that, spent a fortune, no effect!
If nothing else mentioned helps and your symptoms are adversely affecting your life, you may decide to speak to your doctor. I’m not a huge fan of medication but there’s other treatments they may be able to suggest and let’s remember I’m not a doctor and the content of this blog is not medical advice, just musings on what I’ve read, what I’ve tried and what does or doesn’t work for me.
