16th January, 2023

Well, it’s that time of year again – Blue Monday is upon us. Taking place this year on 16th January, the third Monday of January is widely dubbed as the most miserable day of the year. But, while this is just one day, it’s important to remember that throughout the winter months many people suffer from ‘seasonal affective disorder’ (SAD).

Thanks to the cold weather, shorter days and dark mornings, this time of the year can be pretty miserable. But for those that find themselves more negatively affected than others, we’ve rounded up some helpful tips on managing the winter blues.

Recognise the warning signs

The effects of seasonal affective disorder can look different from person to person, but there are some known symptoms to look out for.

• Consistently low mood
  Someone struggling struggling with SAD may have a hard time finding a positive outlook on life.
• Irritability
  Have you noticed that a loved one seems to have developed a shorter fuse and is getting irritated quicker, by things that wouldn’t normally bother them?
• Overeating
  Prolonged low moods can often lead to craving foods that are high in carbohydrates due to the fleeting boost of mood and energy that they provide.
• Unsociable
  Have you found yourself or a loved one pulling away from social activities and becoming more isolated?
• Oversleeping
  SAD can often result in sufferers feeling lethargic, which may lead to them sleeping more than usual and struggling to get out of bed.

It’s important to keep in mind that seasonal affective disorder isn’t winter specific, as some people can experience the symptoms more in the summer and feel better in the winter. So, regardless of the time of year, make sure to keep an eye on yourself and your loved ones.

Helping to deal with seasonal affective disorder

There’s no ‘one size fits all’ when it comes to managing mental health, but there are a few things that we can do to make the process a little easier…

• Try to stay active
  As tempting as it may be to curl up under a blanket and stay there, research has shown that even a little amount of exercise each day can help to alleviate the symptoms of SAD and increase mood levels, as well as helping with sleep.
• Make the most of daylight
  Not only has getting outside into natural light been shown to help with managing SAD, we also need vitamin D to support our health. So, it’s good to make sure that you’re getting outdoors even if it’s just for a short amount of time - this could be coupled with staying active by going on a daily walk outside, for example.
• Plan ahead
  It’s a great feeling when past you can help out future you. For example, if you know that by the evening you’re very low on energy and find yourself not wanting to cook, then it may be a good idea to start prepping meals in advance and freezing them.
• Eat healthy
  Following from the previous point, do make sure to maintain a healthy and balanced diet. While it can be tempting to simply order a takeaway, or just snack throughout the day and not cook a meal at all, this isn’t going to help long-term. It’s important to nourish yourself properly to help maintain both your physical and mental health.
• Don’t isolate yourself
  One sign of someone suffering with seasonal affective disorder is that they become unsociable. But, regularly checking in with your friends and family, whether it’s just a short phone conversation or meeting them for a coffee, is shown to be good for your mental health. As the saying goes ‘a problem shared is a problem halved’, so try not to forget that your loved ones want the best for you and that you’re not alone.
• Join a support group or seek other forms of help
  It may help to share how you feel with people who also experience SAD and can relate to what you’re going through. That being said, if you find yourself suffering with SAD to the point where you find yourself unable to live a normal life, it’s recommended that you contact your GP for medical help and support.

There are various different resources available. Here we have listed a few…

Samaritans* - a 24/7 helpline who will listen to you, provide advice and help you with the next steps.
Shout* - a free, confidential, 24/7 text messaging support service.
Campaign Against Living Miserably (CALM)* - a helpline which works in suicide prevention.
NHS Mental Health Services* - find out how you can access NHS mental health services, as well as whether to get urgent help.
Calm* - a meditation, sleep and relaxation app designed to help improve your mental wellbeing. This may be useful if you’re suffering with sleep problems as a result of SAD.

Whether it’s yourself or someone that you know suffering with feelings of depression and low-moods, be it seasonally affected or more long-term, there is always support available somewhere and people around who want to help you. So, while it may feel like it at times, try to remember that you aren’t alone.


Written by: Shannan Errington

*Please note that the above information has been gathered through secondary research and is not based on our opinion. We aren’t medical professionals. You should seek further guidance and information before making an informed decision.

*By clicking this link, you will be directed away from our website.

Sources:
https://www.nhs.uk/mental-health/conditions/seasonal-affective-disorder-sad/overview/
https://patient.info/news-and-features/why-does-seasonal-affective-disorder-sad-make-us-crave-carbs#:~:text=Why%20do%20people%20with%20SAD,carb%20cravings%20can%20be%20stronger.
https://www.nhsinform.scot/healthy-living/mental-wellbeing/low-mood-and-depression/beating-the-winter-blues