Many of us have certain times of year that feel particularly challenging or uncomfortable. November can be one of those times. The clocks have gone back and days are shorter, with the hours of daylight ticking down until the shortest day on the 21st December. The weather is increasingly overcast, wet or cold, too. This can impact us in all kinds of ways. Our energy levels, sleep patterns, mood, appetite and ability to concentrate or motivate ourselves can all be affected by the seasons and weather.
Seasonal Affective Disorder
If these feelings start to get in the way of everyday life, they may be a sign of depression. When that depression comes back at the same time each year, it might be termed seasonal affective disorder (SAD) or 'seasonal depression'.
There are physical causes for SAD. When light hits our eyes, photoreceptors in the back of the eye send light information to the brain, to help sync us with the solar day and regulate our internal biological clock. Messages also travel to the part of the brain responsible for appetite, libido, temperature, mood and activity. When there is not enough light, particularly sunlight, these functions can slow and gradually stop. Our ability to regulate our sleep cycle can be impacted. We might sleep too much and struggle to wake up, or sleep too little and wake up a lot.
The lack of daylight can disrupt our body’s production of melatonin, a hormone that helps prepare the body for sleep. The brain chemical serotonin, that affects mood, is also affected by how much sunlight we get.
In addition, lifestyle factors come into play. Shorter days and worsening weather may make it harder for us to exercise, so we lose that boost to our well-being. We may feel less safe being outside in the dark, and this can impact our social life and chances to be with others. Perhaps we rely on seasonal hobbies such as summer sports, swimming, gardening or long walks to feel well and even distract us from repetitive worries or anxious feelings. The tilt towards winter can rob us of these coping strategies and allow these issues to rear up again.
What you can do
Whether you suspect you have SAD (and a chat with your GP can help to confirm this), or are simply experiencing a lower mood at this time of year, there are practical steps you can take to feel better.
Get outside
Take advantage of what natural light is available whenever you can. Go out for a stroll, sit by a window, or wrap up and sit outside in your garden, a park or when you visit a café. Even the most overcast day offers better light than, say, a well-lit office. Natural light lifts the mood and is simply kinder to the eyes, too.
Take note
It can be helpful to keep a record of your feelings and what they are, to spot any patterns that you can work with. Perhaps you were feeling anxious, agitated, tearful, hopeless or sluggish? Were there any specific triggers? What, if anything, helped alleviate those feelings? Or what made them worse?
Light therapy
Some people with SAD benefit from using a light box. This device gives off strong white or blue light, and can help alleviate symptoms. You might also invest in an alarm clock that simulates dawn, which wakes you up with light rather than a startling sound.
Take care
Plan activities that you find relaxing, reschedule those that you find stressful and take time to rest and care for yourself.
Talk to someone
Talking through your feelings with a therapist can be helpful. We are born needing contact with other humans, and that vital contact can be lost during winter months, when we may feel less inclined to socialise. A therapist can support you with practical symptom control strategies, or help you explore any deeper, unresolved issues that lie behind your low mood.
I offer a free 20-minute initial consultation. Please do get in touch to set something up.
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