Surviving autumn: A guide to beat Seasonal Affective Disorder (SAD)

As autumn arrives, the days get shorter, and the weather becomes less favourable, it's natural to feel a little down – though this year is a bit unusual weather-wise, not complaining!

But for some of us, this change can trigger Seasonal Affective Disorder (SAD), a form of depression that affects many during the colder months.

If you're finding it hard to cope, you're not alone. In this blog, I explore the challenges faced by those dealing with SAD and provide practical tips and advice to help you navigate through this difficult period.

===

Understanding SAD

Seasonal affective disorder (SAD) is a type of depression that comes and goes in a seasonal pattern.⁠

⁠It is also known as “winter blues” or "winter depression" because the symptoms are usually more apparent and more severe during the winter. In my case though, I also ‘struggle’ in the spring but to a lesser extent. ⁠

The condition’s exact cause is not fully understood but it is often linked to a reduced exposure to sunlight due to shorter days in autumn and winter.

This impacts on our biological clocks or circadian rhythms and on our production levels of serotonin (hormone that affects our mood, appetite, and sleep) and melatonin (hormone that makes us feel sleepy).⁠

The NHS website reports the following symptoms associated with SAD – for some people, these symptoms can be severe and have a significant impact on their day-to-day activities:⁠

• a persistent low mood

• a loss of pleasure or interest in normal everyday activities⁠

• irritability⁠

• feelings of despair, guilt, and worthlessness

• feeling lethargic (lacking in energy) and sleepy during the day⁠

• sleeping for longer than normal and finding it hard to get up in the morning

• craving carbohydrates and gaining weight⁠

===

Effective coping strategies

Over the years, I have adjusted my lifestyle to lessen the SAD symptoms I am experiencing and developed a few effective strategies to make the transition into Autumn a more enjoyable experience. I am sharing these here.

1. Acknowledge your emotions:

It's important to recognise and accept your feelings of sadness and low energy during this time. The first step towards combating SAD is acknowledging its existence and understanding that it is a genuine condition. Remember, you're not weak for feeling this way. It's a valid response to the change in seasons.

2. Get support:

Don't suffer in silence! Reach out to your support system, whether it's friends, family, a therapist, or your coach. Sharing your feelings and experiences with someone who understands can make a world of difference.

3. Prioritise selfcare:

As a busy professional, business owner, parent/carer, it's easy to neglect selfcare. But during this challenging period, it becomes even more crucial. Make time for activities that bring you joy and relaxation. Engage in hobbies, exercise regularly, practice mindfulness, and ensure you're getting enough sleep. Remember, taking care of yourself is not selfish; it's essential for your mental health.

4. Seek light:

Open your curtains and blinds as early as possible when you get up as exposing yourself to bright light, especially in the morning, can help regulate your mood and energy levels.

One of the most effective treatments for SAD is light therapy, which replicates sunlight and tricks our body into thinking it is the warmer months, therefore triggering the release of serotonin. Consider investing in a light therapy box - I usually turn on the SAD light on my desk for my first working hour in the morning; or simply spend more time outdoors during daylight hours: I extend my lunch breaks to allow me to go for a short walk outside or enjoy my breaks with a cuppa in the garden, even if it’s with a raincoat on.

5. Create a routine:

Establishing a daily routine can provide stability and structure, helping you stay on track even when the days feel gloomy. Set specific goals for each day and break them down into manageable tasks. Having a sense of purpose and accomplishment can boost your mood and motivation.

6. Stay connected:

Isolation can worsen the symptoms of SAD. Try to stay connected with loved ones, whether it's through phone calls, video chats, or meetups. Surrounding yourself with positive and supportive people can provide a much-needed emotional boost.

7. Declutter your space:

A well-organised and serene environment is important to reduce stress and can work wonders for our wellbeing of course, so from everything in your house/home office to files on your computer, now is the time to declutter before the winter months draw in.

8. Embrace cocooning:

Forget the cold and the rain, the noise of the city and the stress around you, by turning your house into a cosy nest, protected from outside influences: choose neutral, timeless tones for your soft furnishing, change the cushions on your sofa, add some textured blankets or rugs, and a few candles. Don’t forget to bring in some seasonal scents of apples, pumpkins, cinnamon, amber and spice around the house to fully embrace the season.

9. Celebrate what's right:

Instead of focusing on future work pressures or the rubbish autumn/winter weather, try to think about what's right in your life. Perhaps you have an exciting project coming up. Even just remembering that those dark nights will pass, and that spring will reappear, can shift you away from the negative emotions associated with the change of season.

10. Keep feeding your soul:

Embrace Autumn and look for the “fun factor”: freshen up your wardrobe; plan a creative project for Halloween with the kids; knit a scarf or something more elaborate if you are particularly gifted; plant seasonal flowers in your garden or window sills to add some colours outside; go on a conkers collection mission; go apple-picking in an orchard; visit a local pumpkin patch and pick your own; roast chestnuts; go for a walk and jump into piles of leaves; visit a local farmers market; create an autumn-inspired cocktail and look for new seasonal recipes to try (make use of those pumpkins and apples!); throw a ‘Friendsgiving’ meal, a cosy wine & cheese night, or host a board game or movie night.

===

Autumn may bring its fair share of challenges but remember that you have the strength to overcome them. By acknowledging your emotions, seeking support, incorporating light therapy, prioritising selfcare, and proactively adding things to look forward to, you can combat the effects of Seasonal Affective Disorder.

And remember, brighter days are (almost!) just around the corner!

===

What about you?

Are you aware of your needs and emotions?⁠

Are you listening to your body?

What will you implement to make this time of the year more enjoyable as the days get shorter?

I work with my coaching clients to develop plans which are achievable and sustainable, get in touch if you think you need help with this.