Joanna is a Clinical Psychologist with over 25 years experience of working in the NHS and privately, and now runs a thriving private practice, Key Psychology Services online and in-person. She is passionate about helping people make changes to both their physical and mental wellbeing using evidence based approaches.
As the Winter months approach, many people are talking about the nights drawing in and feeling gloomy about the dark nights ahead, particularly in the northern hemisphere. For some it’s a struggle when the clocks go back. For others it’s a chance to embrace the dark cozy nights and twinkly lights. Are you a winter lover or do you dread the dark nights drawing in? There’s good news if you do struggle as there’s a few things you can do. Planning ahead, increasing time outdoors, maximizing daylight and ensuring circadian rhythms are in check can help brighten up the potentially sadder months ahead.
How do I know if I have SAD?
There is a difference between feeling low in motivation, mood and tired in winter, and having a diagnosable condition known as Seasonal Affective Disorder (SAD). If the changing of the clocks in October and reduced daylight hours fill you with dread and a feeling of impending doom then you may fit the diagnostic criteria for SAD. Alternatively it may be the winter blues and not as severe as a diagnosable condition known as Seasonal Affective Disorder.
Criteria for a diagnosis of SAD include
SAD is a period of depression for at least two consecutive winter seasons. The main thing is that it is difficult to get on with daily activities. Features include being unable to get out of bed, low motivation, change in appetite and even suicidal thoughts and plans.
The scientific explanation for SAD sheds light on this dark condition. Serotonin and melatonin help maintain the body’s daily rhythm tied to the seasonal night-day cycle. In people with SAD, changes in serotonin and melatonin disrupt normal daily rhythms. As a result, they struggle to adjust to seasonal changes and changes to the length of the day.
Once it’s identified either as a diagnosable condition, or a case of the winter blues if it’s not so severe, then there are several strategies you can implement to combat the symptoms.
Top ten tips for managing SAD & the winter blues
1. Getting prepared
Planning is key. If you know that you struggle in the winter months, then planning at the end of summer is important. As animals prepare to hibernate and the leaves fall off the trees, us humans also need to prepare. For some it is not just thinking about warm coats and winter tires. It’s more than that as explained below.
2. Creating a routine – Circadian rhythms and sleep
A circadian rhythm is the physical, mental, and behavioral changes over a 24-hour cycle. Light and dark have the biggest influence on circadian rhythms. Human beings are sensitive to light changes which affects circadian rhythms. Making sure you get enough sleep and also maximize the daylight hours by being outdoors as much as possible helps. The guide for adults to help regulate their circadian rhythm is to aim for at least seven hours of sleep. Eat within a ten-hour window, and spend at least thirty minutes outdoors.
Easier said than done?! One step at a time and looking at your overall lifestyle is the starting point.
3. Getting outside and natural daylight
Daylight is so important as it helps our bodies produce Vitamin D, improves circadian rhythms and sleep patterns. We spend a lot of time in artificial light indoors, so it’s more important in winter. Even if the sun is not shining, being outdoors and walking soon after the sun rises if possible, or looking out the window at natural light can help. This will boost the hormone serotonin, as the hypothalamus produces melatonin in response to the darkness which makes us feel sleepy.
4. Light box/therapy lamp
If you can’t get enough daylight in winter then a therapy lamp can help. Light Therapy Boxes can help with Seasonal Affective Disorder. There have been several meta-analyses of their effectiveness and most have shown that light therapy has a positive effect on SAD and depression. So, if you can’t get outdoors or access much sunlight, then a light therapy box or SAD lamp could be for you. Exposure to this lamp in the morning or while you’re at your desk could just help boost vitamin D and serotonin to help your mood.
5. Movement and exercise indoors and outdoors
Movement and exercise are known to produce the feelgood endorphin hormones which help with mood. Moving and exercising outdoors is especially important in winter. Wrap up warm, and go out walking in nature if you can. A daily walk outdoors will boost your mood, and if you can jog, cycle or play sport if the weather and fitness allow then even better! Remember that ten minutes is better than not at all, so this could be combined with an indoor exercise programme.
6. Connecting
Make sure you get out and connect with other human beings. It’s too easy to become isolated and stay indoors if it’s dark and cold outside. If you are working from home this is even more important. This could include joining a club, going to yoga, art, singing, dance, a new sport or waling with a friend. Connecting with others enhances the production of the hormone Oxytocin, and even Dopamine if you’re learning a new skill.
7. Noticing negative automatic thoughts
Thoughts are often automatic and easily believed. Knowing that thoughts are not facts and can pass like clouds, helps to not hold onto them and only think negatively. Try to challenge them and access more helpful alternatives. For example, ‘it’s so dark and gloomy outside I’m not going to do anything.’ An alternative could be ‘I know that if I get outside for at least ten minutes a day it will be good for me.’ Or ‘if I do some exercise indoors, I know it will be good for me and boost my mood.’
8. The pause – A daily mindfulness practice
Having a daily mindfulness practice allows us to live with more intention. Habits are often formed without much conscious awareness. This is the same with thoughts, and it’s easy to create patterns of negative thinking automatically, which can lead to limiting behaviors.
Taking two minutes to create a breathing practice each day (breathing in for a count of 5 and out for a count of 6 to lengthen the breath), noticing negative thoughts and behaviors can help to create more positive healthier thoughts and behaviors as mentioned in the above section. Taking a pause helps to notice unhelpful habits that you have created.
9. You are what you eat
It’s good to think about mood boosting foods in the winter months. This includes eggs, oily fish, nuts and seeds, grains, leafy green vegetables and low-fat dairy. Nutritional Psychiatry is a growing area, and eating for mood and wellbeing is so important especially in the winter months and to boost your brain chemistry naturally. Interestingly, Icelanders are among the happiest people in the world and attribute some of this to their high consumption of oily fish containing omega-3 oils. Walnuts are an alternative high level omega-3 oil food in plant based diets.
10. Creating your inner weather
Despite the weather outdoors it’s important to try not to let the weather dictate your mood. Mind climate is popular and helpful in navigating the external storms and changing weather patterns. If you are hoping to feel brighter in winter. then taking some time out each day with the mindfulness technique above, and creating your inner calm is important.
Possible stumbling blocks
It’s important to remember that a lapse is not a relapse. This is what I tell my clients in any change process. It is normal to have ups and downs, bad days and good days. Just like the icy weather you may slip and fall down but you can always get up again! The storm will pass. Motivation is often the issue. Let’s face it, waking up on a dark morning can be depressing and difficult to get out of bed. However, if you are prepared, have clothes ready for some movement or exercise indoors or outdoors, have some motivational music and positive mantras, chances are you will get out of bed and feel better for it. This will hopefully impact eating and sleeping cycles so that you are able to adapt to the new rhythms of the season.
Seeking professional help
You can also find professional help if you are struggling.
Medication – anti-depressants to increase serotonin (SSRI’s) can help, as well as daily doses of vitamin D.
Psychological Therapy – At Key Psychology Services we offer programmes for low mood, depression and seasonal affective disorder. These integrate Cognitive behavioural and Compassion Focused therapy including behavioral activation, thought challenging, mindfulness and mindful movement techniques (Wellbeing In Motion) online and in-person. Visit here and here.
Visit my website for more info!
Read more from Dr. Joanna Livingstone
Dr. Joanna Livingstone, Clinical Psychologist
Joanna is a Clinical Psychologist, Coach and NIA Wellbeing Movement Practitioner. Her interest and passion for helping people make lasting changes both to their physical and mental wellbeing is at the heart of her work. With her 25 years experience of working in the field, she has assessed and treated individuals with a range of conditions. Her particular interests are in workplace wellbeing, ADHD coaching, maternal wellbeing, boosting brain chemistry through psychological techniques and trauma based medico-legal work. She has also combined her passions for psychology and wellbeing dance to provide Wellbeing in Motion workshops and retreats which she offers locally and internationally.
