Understanding Seasonal Affective Disorder (SAD) and How to Cope with the Winter Blues
As we finally emerge from the winter months, it's the perfect time to discuss a condition that many people struggle with during the darker months: Seasonal Affective Disorder (SAD). Whether you've experienced it yourself or know someone who has, the impact of winter's gloom is hard to ignore. Let's take a closer look at what SAD is, how it affects individuals, and strategies to cope with its challenges.
What is Seasonal Affective Disorder (SAD)?
Seasonal Affective Disorder, often referred to as SAD, is a form of depression that occurs at a specific time of year, typically during the winter months. It's marked by symptoms such as low energy, difficulty concentrating, changes in sleep patterns, and feelings of sadness or irritability. While SAD is not an official diagnosis for everyone who experiences winter blues, it is a condition that affects many people and can severely impact daily life.
While not everyone experiences SAD, most people can relate to the feeling of being "down" during the colder, darker months. For some, winter marks the time when they feel grumpy or less motivated, especially as the daylight hours grow shorter. The transition from summer to winter can be jarring, and it's common to find it difficult to adjust to the cold and lack of sunlight.
How the Dark Winters of Paris Affected Me
In my case, after having grown up in sunny Sydney and spent almost 14 years living in a tropical South-East Asian climate, I've found the cold more manageable than I expected. I've passed four winters now in Europe, enough time to realise that Parisian cold doesn't bother me too much. The sting of cold air feels pleasant on the skin and if it gets too much, there are always more layers to put on. Winter has become an opportunity to get cozy indoors.
But the last two winters in Paris have tested my tolerance.
For those who missed it, the last two winters in Paris have been some of the darkest in decades. It wasn't just that it was grey; it was dark in a way that felt noctural. The absence of sunlight was so pronounced that even at midday, I had to use my bike lamps just to see where I was going. This thick, all-encompassing grey lasted for weeks at a time, with no real sense of daylight breaking through. For someone who has spent most of their life in sunny environments, the constant grey was overwhelming.
Like many in Paris, this winter pushed me to my limits. The absence of sunlight contributed to feeling of lethargy and claustrophobia that, in the depths of winter, began to mirror SAD.
1. Maintain a Sleep Routine
Sleep is critical during the winter months. I find it easier to sleep during cold weather than warm, and being self-employed, it's easy to give into my natural tendency to sleep in. As much as I can, I try to wake up with the sun. Even if there is hardly any light to be had, I try to take what I can. Also, getting enough rest helps regulate your mood and energy levels, which is key in managing SAD.
2. Get Outside Every Day and Exercise
Even when it's cold and grey, try to get outside at least once a day. Whether it's a walk in the park or a short stroll through the city, being outdoors—even in the winter—can help boost your mood. It's even better if you can combine this with exercise: I kill two birds with one stone by commuting in Paris on bike. In fact, winter is my favourite season for riding since the bike lines are far less crowded.
3. Adjust Your Lighting at Home
Artificial lighting plays a huge role in your mood and overall well-being during the darker months. Changing the temperature and intensity of your lights at home can make a noticeable difference. Light bulbs with cooler temperatures mimic natural sunlight, so consider using some of them during the day. Smart light bulbs which allow you to change the colour temperature to suit the season/time of day could be a worthwhile investment. I've personally found these more useful than light therapy lamps, which can be impractical.
4. Keep Up Vitamin D
Vitamin D is a vital nutrient that our bodies produce when exposed to sunlight. During the winter, especially in places with limited daylight, it's easy to become deficient in Vitamin D. I make sure to maintain my intake through supplements and foods like fatty fish, egg yolks, and fortified dairy products.
5. Focus on Healthy Eating
A healthy, balanced diet is key to maintaining your energy levels and mood. Eating fresh fruits, vegetables, and lean proteins can help support your immune system and prevent mood swings. Avoiding excess sugar and caffeine can also help maintain your emotional balance.
6. Practice Acceptance and Gratitude
While it can be hard to fully embrace the winter season, practicing acceptance can go a long way. Rather than fighting against the cold, try to find joy in the small things. Whether it's enjoying a hot cup of tea or curling up with a cozy blanket, focusing on the positives of the season can help improve your mindset.
7. Have a Friend to Confide In
It's essential to have someone you can talk to, especially when you're feeling overwhelmed. Having a friend or family member who is a safe space for venting can provide the emotional support you need to get through tough days. Sharing your feelings can help release some of the pent-up frustration that comes with seasonal depression.
Final Thoughts on Seasonal Affective Disorder
Seasonal Affective Disorder can be a challenging condition, but with the right strategies, it's possible to manage its effects. By prioritizing your sleep, staying active outdoors, adjusting your lighting, and maintaining a healthy lifestyle, you can ease the burden of the winter months. Remember, it's okay to acknowledge when you're struggling and take steps to seek support if needed. By taking proactive steps to care for your mental and physical well-being, you can make the colder months more bearable.
If you're finding the winter months particularly difficult, don't hesitate to reach out to a therapist or healthcare professional. Together, you can develop personalized strategies to better cope with SAD and enhance your overall well-being.
By focusing on self-care and maintaining healthy habits, you can reduce the impact of SAD and look forward to the brighter days ahead.
Winter Preparation Checklist
- Boost Your Vitamin D Levels Early: get your vitamin D levels checked in autumn and start taking a supplement if recommended.
- Create a Consistent Sleep Schedule: start going to bed and waking up at the same time each day (even on weekends).
- Stock Up on Healthy, Comforting Foods: keep healthy snacks like nuts, seeds, and dried fruits on hand, limit excess sugar and caffeine, and find recipes for nutrient dense soups and stews.
Build a Winter Self-Care Toolkit: get cozy with books, cozy blankets, candles, herbal teas. Plan enjoyable indoor hobbies like puzzles, crafts, or journaling. Identify supportive friends or a therapist you can talk to if you need emotional support.
Plan Regular Outdoor Activities: try winter-friendly activities like hiking, running, or cold-weather cycling; get your friends involved for extra motivation.