As the days shorten and the temperatures drop, many of us start to feel the familiar symptoms of Seasonal Affective Disorder, or SAD. It's a seasonal depression that can make winter feel overwhelming, with symptoms like fatigue, low mood, irritability, and an increased desire to ‘hibernate’. But while SAD is real and can be challenging, it’s important for you to know that it doesn’t have to take over your winter. With some simple, empowering strategies, you can help to manage it for yourself and embrace the season with a healthier mindset.
Acknowledging SAD and Its Impact
SAD affects millions of people each year, and it typically peaks in the colder months when there’s less daylight. The exact cause isn’t fully understood, but it’s believed to be linked to how reduced sunlight affects the brain’s serotonin levels, impacting mood and energy. Melatonin, the sleep hormone, can also increase during winter, making us feel more sluggish. Recognising these triggers is a valuable first step. Knowing that your low mood is due to seasonal changes can help you approach it with a plan rather than feeling at the mercy of the season.
Tips for Overcoming SAD and Boosting Your Winter Well-Being
While SAD may feel overwhelming, there are steps you can take to create a more positive winter experience. These simple practices can help lift your mood, restore energy, and give you back a sense of control. It all comes down to you and how much you want to reframe it.
1. Get Enough Light
Try not to stay indoors all winter, even if it’s raining, it’s great to get outside and get some air, some light and some movement! Try a morning or lunchtime walk, or simply spend time near a bright window, as these can do wonders for your well-being. Some people invest in a lightbox which mimics sunlight. Using a lightbox for 20-30 minutes each morning can help increase your serotonin levels, lifting your mood naturally.
2. Maintain a Regular Routine
During winter, it’s tempting to stay in bed longer or wind down earlier but sticking to a routine helps stabilise your mood and energy. Aim to get up and go to bed at the same time each day, keep up with regular meals, and schedule in activities that bring you joy. By maintaining structure, you’re reinforcing the message to your mind that you’re capable of staying active and engaged.
3. Stay Physically Active
It’s easy to cut right down on exercise during the winter months but it’s a natural mood booster, releasing endorphins that can help counteract low mood. If you’re not a gym bunny, even winter walks or gentle yoga can make a huge difference. Exercise also helps combat fatigue, making you feel more energised and ready to take on the day.
4. Practice Mindfulness and Gratitude
Focusing on the positives, no matter how small, can help shift your mindset. Consider keeping a gratitude journal where you jot down things you’re thankful for each day. Practicing mindfulness, even in short 5-minute sessions, can help you reconnect with the present, reducing feelings of overwhelm and reminding you that winter, too, has its unique beauty.
5. Nurture Social Connections
While winter might make you feel like withdrawing, reaching out to loved ones can be incredibly uplifting. Regular contact with friends and family, whether in person or virtually, keeps you connected, reducing feelings of isolation. Joining a club or taking up a group hobby can also be a great way to stay social and engaged during the season.
6. Take some Tips from the Scandinavians
Hygge (pronounced "hoo-gah") is a Danish concept that embodies a feeling of cosiness, warmth, and contentment. It's about creating a peaceful, inviting atmosphere, often through simple pleasures like candlelight, soft blankets, fluffy socks, warm drinks, and spending time with loved ones. Hygge emphasises slowing down and savouring the small joys of life, especially during the colder, darker months. A friend of mine used to suffer every winter until she discovered hygge. Now she embraces lighting candles in the evenings, sitting under a fluffy blanket and spending the evenings feeling more at peace with the shorter days.
Reframe Your Relationship with Winter
Think of winter as an opportunity to slow down and focus on self-care. Instead of seeing the season as a barrier to your happiness, consider how it might offer time for reflection, cosy evenings, and personal growth. Remember that feelings of low mood and fatigue can be managed with the right approach, and you have the power to shape how you experience the colder months.
How Hypnotherapy Can Support You Through SAD
For those who find that seasonal changes heavily impact their mental health, and struggle to put a positive spin on it, hypnotherapy can be a transformative support. Solution-focused hypnotherapy doesn’t dwell on the past but instead helps you focus on your goals and develop practical strategies for managing winter’s challenges. Hypnotherapy works by guiding you into a relaxed state where your subconscious mind is open to positive suggestions. This can help you build resilience, reframe your relationship with winter, and reinforce healthy coping strategies.
During sessions, you’ll learn to recognise the strength and resources you already possess. By empowering you to approach winter proactively, hypnotherapy can help you take back control and see winter in a new light. The season doesn’t have to be something to "get through"; with the right support, it can become a time for growth, self-care, and inner peace.
As winter approaches, remember that SAD doesn’t have to define your experience. With these practices and the support of hypnotherapy, you can reframe your winter season and enjoy it with a sense of calm and control. If you would like to find out more about how hypnotherapy can help you reframe the winter months, book a FREE consultation here.
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