Leah’s Top Tips for Coping with Seasonal Affective Disorder

It is something I always bring clients awareness to this time of year- Seasonal Affective Disorder (S.A.D) or also known as Winter Depression.  

S.A.D is related to the seasonal change in seasons and It is estimated to affect one in 15 people in Ireland with symptoms usually surfacing at the beginning of autumn. 

It is now recognised as a mental health disorder, but not many know about it or know that they may be suffer from it. 

For the large majority of people this time of year ‘tiz the season to be jolly’ but for many they can struggle this time of year. 

Below I have put together a few Top Tips to help cope with S.A.D   

Light an Essential Oil Candle- 

My Grapefruit, Bergamot & Lime Candle 

Did you know that my Grapefruit, Bergamot & Lime candle is also know as my ‘Sunshine Candle’. It is a best seller for this time of year to help combat the winter blues.  

This candle is bursting with feel good citrus Essential Oils to help lift mood, depression, lethargy, brain fog and S.A.D.   

My Lavender Candle 

This time of year can bring a lot of stress and for those already negotiating S.A.D their sleep will also be disturbed. Burning my Lavender candle in the evenings will help calm anxious and worried minds helping aid in a good night’s sleep. 

Book a Reflexology Session  

Reflexology is a natural supportive therapy in dealing with the symptoms of SAD. By targeting the key reflex points of the endocrine system, this will bring about greater balance, aid in the release of the natural feel-good hormones and in the regulation of the circadian rhythms of the body-clock. The endocrine system is a network of glands that make hormones which regulate many functions, vital in maintaining homeostasis within the body.  

Natural Light 

S.A.D is often linked to the reduced exposure to natural sunlight, it is important to get as much of it as you can. Sit by a window during the day, or hit two birds with one stone and take your walk when it’s light outside. Even if it’s cloudy, you will still get the benefit from natural day light. 

Take Vitamins 

One of the most common supplements taken for S.A.D is Vitamin D also known as the "sunshine vitamin," vitamin D is something your body makes naturally when exposed to sunlight. In the dark days of winter, however, sunlight can be hard to come by.  

As a result, many find their vitamin D levels at a yearly low. Studies show an improvement in S.A.D symptoms with vitamin D supplementation.  

Other supplements like St. John’s Wort and Cacao are renowned for their benefits for S.A.D 

For best advice visit your local Health Shop or Pharmacy and ask for the best supplements to take during the winter months.  

Look at Your Diet  

Some foods can help increase your energy to help keep you going during the winter. Having a diet rich in foods such as protein, simple carbs and vitamins B12 and D, can help you combat the symptoms of S.A.D.  

To keep your energy topped up and to prevent slumps during the day remember to eat regular and balanced meals.  

 Meet up with Friends/Family  

Laughter is the best medicine. So, spend time with people who make you laugh and make you happy. Socialising with those you care about can be a great way to lift your mood and keep you going. With Christmas almost upon us, use these festive occasions as the perfect excuse to meet up with friends and family. 

Exercise  

Our physical and mental health are closely linked. So, keeping your body fit can help combat mental health issues, even a simple one hour walk a day, can be effective in lifting your mood. Wrap up warm and enjoy a stroll in the fresh air, perhaps with friends or family. 

 Change Your Thoughts  

Be aware of your thoughts. The way we feel is can be seen to be inked to how we think about the situation we are in. Are all your thoughts negative? Challenge your thinking! If you look at this situation differently, does it change how you feel?  

Challenging your thoughts is a great technique commonly used in Cognitive Behavioural Therapy. 

Get Organised  

Many people can find this time of year stressful. Feeling stressed can make symptoms of SAD feel worse and even more overwhelming. Try to plan ahead to reduce the number of stressful or difficult activities. Make time for yourself to relax and unwind also. Remember you can’t pour from an empty cup.  

Ask For Help 

If you feel like you cannot cope alone and need advice, talk to your doctor. They will be able to offer you advice or services to help you. It is not a sign of weakness to ask for help, rather it is a sign of strength to know that you need to do so.