Avoiding the winter blues, when the clocks change this weekend
There is no escaping the fact that the leaves have started to fall, the winter wardrobe is making an appearance and the sound of that morning alarm clock is becoming more frustrating by the day….
Yes, it’s that time of year when we see the clocks turning back on Sunday, 25th October. This prospect for many will heighten an impending sense of gloom, and more so than ever this year! This feeling of the ‘winter blues’ is often referred to as Seasonal Affective Disorder (SAD).
Below are a few tips to help with motivation at this time of year…
Daylight
As and where possible, take a daily walk outside. Exposure to fresh air and natural daylight will have many positive effects on the mind and body, plus gets a few extra steps in.
Top tip - Why not set yourself daily step targets which increase week on week!
Sleep
People who live with SAD often have trouble sleeping at night and getting up in the morning. Maintaining a regular schedule improves sleep, which can help to alleviate SAD symptoms. Aim for 8 hours sleep a night.
Top tip - craft a pre-bed time routine, switch off all devices like TVs and phones, read a book, take a bath. You need to find the right routine for you.
Invest
Invest in a light therapy lamp. Prices start from £22.00 and have proven health benefits. They also come in the form of an alarm clock which is a little less abrupt than your standard alarm!
Top tip - Ensure you select one which has been medically certified to treat SAD.
Food
Coming into the winter months our diet also naturally changes. Implementing small changes to what we eat, however small, can have a positive impact on how you feel. The consumption of processed food should be avoided due to the lack of vital nutrients including folate in such foods. Folate is found in a variety of vegetables including broccoli and brussel sprouts. Low levels of folate have been found to be associated with an increase in the onset of depressive symptoms.
Top tip - Why not start your day right with a hearty bowl of porridge. These foods give you energy and help you feel fuller for longer. Oats also contain lots of vital vitamins and minerals.
Over a cuppa
Isolation, especially during these times is likely to contribute towards SAD symptoms. Remember there are many benefits to sharing feelings whether it be a friend, family member or professional body.
Earlier in the year we all got obsessed with virtual group hang-outs, but remember sometimes it is nice to chat in smaller groups, so even if you can’t meet in person at the moment you can still talk.
Top tip - Missing the water cooler chats at work, schedule a daily 10 minute coffee break with a different colleague so you can still take the time out of the day to talk.
Useful resources & articles
Articles
Beat the winter blues - Zoella
Seasonal Affective Disorder: The 5 Symptoms and How to Manage It - Women’s Health Magazine
10 Ways to Banish SAD for Good This Winter - Mens Health Magazine
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