6 Seasonal Affective Disorder Coping Strategies

Brighter and longer days are coming.

On 10th of March, in Oxfordshire, the sun is due to set after 6pm for the first time this year, marking a happy landmark for lovers of sunlight. It’s time to celebrate the onset of brighter and longer days from here on, something positive for all of us, in particular those affected by Seasonal Affective Disorder (S.A.D). 

Our thanks to Millie Fuller for sharing these strategies for coping with S.A.D.

S.A.D is a form of depression – of which, the exact medical causes are not entirely clear – that can affect people at times of the year when darkness falls earlier in the day, and the weather is colder and more changeable. There are some theories as to why it happens. The body’s circadian rhythm uses sunlight and darkness to regulate sleep and wake patterns. While darkness makes you sleepy. Less sunlight can mean that the rhythm is out of sync.

Sufferers of SAD may struggle with depressive feelings of hopelessness, guilt, or lethargy. Perhaps feeling anxious or struggling to socialise or do activities ordinarily enjoyed.

Here are 6 S.A.D. coping strategies:

Light exercise

Exercise can boost our serotonin levels. It doesn’t have to be a gym session; it can be a short walk or light jog outside which also increases much-needed vitamin D.

Talk to friends and family

Depression can be very isolating but it’s important to let loved ones in. Sometimes just a listening ear is enough to ease the burden a little.

Maintain a healthy diet

Eating healthily can help to regulate our emotions and hormone levels. Consider batch cooking on the weekend so you don’t have to do it every day.

Let the light in

Ensuring you get enough light during the day can encourage serotonin and reduce melatonin, helping you to feel more alert.

Stick to a routine

Implementing a strict routine regulates the body and can improve your sleep patterns.

Research peer support groups

As well as sharing with loved ones, peer support groups can provide a safe, welcoming space to talk with others going through similar experiences. You may want to look at courses available with Oxfordshire Recovery College.

Seasonal Affective Disorder can be debilitating, making it difficult to enjoy everyday life, but you don’t have to suffer in silence. Make sure you access medical support and be kind to yourself.

Reach out to Restore
In case of support, Restore provides innovative therapeutic recovery programmes and coaching support for adults with mental ill health and works within the community to increase knowledge. awareness, and reduce stigma associated with mental ill health.