Seasonal Affective Disorder (SAD) – Tips to Stay Energized

As the days get shorter and temperatures drop, many of us begin to feel our energy levels dip. You might be experiencing Seasonal Affective Disorder (SAD), a form of depression that typically appears during the autumn and winter months. Have you noticed any changes in your mood or energy as we head into the colder season? 

It’s completely normal to experience shifts in mental health and physical health as the seasons change. For some, this can manifest as a type of depression called Seasonal Affective Disorder (SAD). Let’s take a closer look at what SAD is and explore some simple ways to stay vibrant as we move into winter. 

 

What is SAD? 

Seasonal Affective Disorder (SAD) shares many symptoms with depression, but it occurs at a specific time of year—usually in the autumn or winter—and improves in the spring. 

The severity of SAD can vary from person to person. For some, it may be mild, while for others, it can significantly impact daily life. It’s important to recognize the symptoms early so you can take steps to manage them. 

 

Signs You May Be Experiencing SAD 

• Persistent low mood 

• Loss of interest in usual activities 

• Irritability 

• Feelings of despair, guilt, or worthlessness 

• Low self-esteem 

• Increased tearfulness 

• Stress or anxiety 

• A reduced sex drive 

• Becoming more isolated 

• Physical aches and pains 

 

Other Common Symptoms 

In addition to emotional changes, SAD can also affect your physical and daily functioning: 

• Lethargy and feeling unusually tired or sleepy during the day 

• Sleeping longer than usual and difficulty getting up in the morning 

• Trouble concentrating 

• Increased appetite, especially cravings for carbs 

These changes can interfere with daily life, but the good news is that with the right tools, you can manage them. 

 

What Causes SAD? 

While the exact cause of SAD is still unknown, several factors are believed to contribute to it: 

• Circadian rhythm: The reduced sunlight in autumn and winter can disrupt your body’s internal clock, leading to low mood and depression. 

• Serotonin: Reduced sunlight may cause a drop in serotonin levels, a brain chemical that regulates mood. 

• Melatonin: Seasonal changes can affect melatonin levels, which influence sleep patterns and mood. 

 

Tips to Stay Vibrant This Winter 

If you’re noticing changes in your mood or energy, here are some simple strategies that might help: 

• Get outside – Even if it’s chilly, try to spend a few minutes outdoors each day. Soak up as much natural light as possible—wrap up warmly and enjoy the fresh air. 
• Brighten up your environment – If going outside is tough, try sitting by a window or adding small plants or colorful decor to your space. A brighter environment can help lift your mood. 
• Exercise outdoors – A brisk walk, jog, or bike ride is a great way to boost your mood. The combination of fresh air and physical activity can work wonders. 
• Meditation – Even just 10 minutes of meditation or deep relaxation can significantly reduce stress and anxiety. 
• Eat a balanced diet – Eating more fresh fruits, vegetables, and whole foods can improve both your physical and mental health. 
• Try journaling – Writing down your thoughts can be a therapeutic way to process your feelings and reduce anxiety. 
• Plan social activities – Even if you don’t feel like it, spending time with loved ones can be incredibly healing. Meet a friend for a coffee or join a group activity to stay connected. 
• Pick up a new hobby – Whether it’s painting, knitting, or learning an instrument, engaging in a new activity can help distract you from negative thoughts and lift your spirits. 
• Be mindful of media – The media we consume can affect our mood. Consider swapping out heavy news or intense shows for something lighter or more uplifting. 
• Practice daily gratitude – Take a moment each day to reflect on things you’re grateful for. This simple habit can shift your focus and improve your overall outlook. 

 

Be Kind to Yourself 

If you’re feeling a bit “off” during the winter months, be gentle with yourself. You’re not alone in this, and it’s okay to acknowledge how you’re feeling. If you’ve tried some of these tips and are still struggling, it might be helpful to talk to a healthcare professional. Your GP can help assess if you have SAD and provide support. 

Remember, reaching out for help is a sign of strength, not weakness. 

 

Additional Support 

If you need support, don’t hesitate to reach out to the Samaritans: Samaritans Contact 

For a personalized wellbeing boost, consider booking a session with me at Vibrant Coaching: Vibrant Coaching 

 

By recognizing the signs of SAD early and taking small, manageable steps, you can stay balanced and energized throughout the winter months. Take care of yourself, and remember, brighter days are ahead!