Shedding Light on Seasonal Affective Disorder: Tactics to Avoid the Winter Blues.

Seasonal Affective Disorder, aptly abbreviated to S.A.D is a type of depression that can come and go in a seasonal pattern. More commonly this disorder is associated with the winter season as this is when symptoms tend to be more apparent and severe. However, this isn’t limited to the colder months, as SAD is specific to the individual some may experience symptoms in the summer months if they are less likely to cope with warmer weather.

Symptoms of SAD –

• Persistent low mood
• A loss of pleasure or interest in normal everyday activities
• Easily irritable
• Recurrent feelings of despair, guilt, and worthlessness
• Lacking in energy, constantly tired or feeling lethargic
• Emotional
• Craving comfort food and carbohydrates
• Struggling to get out of bed and sleeping for longer than normal
• Becoming less sociable
• Feeling anxious or stressed
• Find it harder to concentrate

Diagnostic and Statistical Manual of Mental Disorders-V (DSM-V)

Seasonal Affective Disorder is classified as a subtype of depression by the DSM-V. Upon reading the DSM-V, it appears that SAD shares some of the symptoms of depression; however, the fact that it is seasonal distinguishes it as a subtype. SAD can be marked by recurrent episodes of unipolar state of depression. Unipolar traits exhibit intense sadness, melancholia or despair that has got serious enough to be disruptive to an individual’s daily functioning and/or social activities.

The S.A.D Condition –

Aside from the seasonal effects of this depressive subtype; individuals suffering from SAD experience atypical symptoms. As a multi-factorial condition, the disorder effects the chronobiological mechanisms of the body. These include the likes of our circadian rhythms, melatonin, serotonin turnover and photoperiodism.

Tactics to Avoid the Winter Blues –

1. Embrace Light Therapy – expose yourself to bright artificial light during the daytime, this can help regulate your body’s internal clock and boost your mood.
2. Get Outside and Soak Up Natural Light – take a walk during your lunch break, choose outdoor activities whenever possible and keep your curtains open to let in as much daylight as you can!
3. Stay Active – physical education releases endorphins which are natural mood boosters. Take part in an exercise that you enjoy, this could be the gym, yoga, dance, outdoor sports or simply a long walk.
4. Mindful Eating – during the colder winter months it’s not uncommon to crave comfort foods. Opt for nutrient-rich foods, including fruits, vegetables, lean proteins, and whole grains. Foods rich in omega-3 fatty acids such as salmon or flaxseeds have been scientifically proven to improve your mood.
5. Practice Self-Care – prioritise self-care activities that promote relaxation, stress reduction, and emotional well-being.

Remember, brighter days are on the horizon, and with these tactics, you can thrive even during the darkest of seasons. If you or someone you know is experiencing symptoms of SAD, please seek professional help for accurate diagnosis and appropriate treatment. This can be done through us here at MTCIC; our counsellors are well trained in this area and can provide guidance, support and treatment to all individuals suffering.

As society evolves and our world is becoming more fast-paced, sleep can take a backseat to the numerous responsibilities and activities that consume our day to day lives. However, the importance of quality sleep is vital for maintaining our mental health. Sleep plays a significant role in stabilising our emotional well-being and cognitive function. This blog aims to delve into the importance of sleep and how you can enhance your sleep routine.

The Link Between Sleep and Mental Health

Previous literature demonstrates an intimate connection between mental health and sleep. Lack of and poor-quality sleep can have a detrimental impact on our emotional and psychological well-being.

1. Mood Regulation – during sleep our body uses this time to regulate our moods and emotions. Lack of sleep can make mood swings more frequent, increase irritability and feelings of sadness or anxiety.
2. Cognitive Function – processes such as concentration, memory, attention, and decision-making need adequate sleep in order to be able to perform. A decent sleep will increase the brain’s ability to make rational judgements and problem solve daily situations they may face.
3. Stress and Resilience – with sufficient sleep, both our bodies and mind are better equipped to handle stress and less susceptible to mental health troubles like depression and anxiety.

Tips for Improving Your Sleep Routine

So, how can you enhance your night-to-night sleep?

• Establish a Consistent Schedule – create a consistent routine by going to bed and waking up at the same time every day, even on weekends. This will help regulate your body’s internal clock and promote a consistent sleep pattern.
• Create a Relaxing Bedtime Routine – signalling to your body that it is time to wind down by carrying out calming activities. These could include reading a book, taking a warm bath, practicing gentle stretching or meditation, or listening to soothing music.
• Create a Sleep-Friendly Environment – make your sleeping space your sanctuary. However, you best sleep – set the tone. Ensure a dark, quiet room at a comfortable temperature. Invest in your sleep space, it is important; perhaps get yourself some new bedding and pillows that provide adequate comfort.
• Limit Screen Time Before Bed – Electronic devices like smartphones, tablets, and computers emit blue light, these rays can disrupt your ability to get to sleep and sleep quality. Try avoiding the use of screens at least one hour before going to sleep or use blue-light glasses to minimise effects.
• Avoid Stimulants – consuming substances like caffeine, nicotine, and alcohol, especially close to bedtime can interfere with your ability to fall asleep and reduce sleep quality.
• Exercise Regularly – regular physical activity during the day improves sleep quality at night while the body restores and repairs itself. However, vigorous exercise right before going to sleep should be avoided as this could elevate your heart rate and energise the body, making sleep more difficult.
• Manage Stress – the use of mindfulness, deep breathing exercises, journaling and/or talking to a trusted friend or family member can reduce stress levels – enhancing sleep quality.
• Seek Professional Help – if you struggle with sleep on a regular basis or suspect you may have an underlying sleeping disorder, consult a healthcare professional. They can provide accredited knowledge, a proper diagnosis and subsequently provide appropriate treatment options.

Making your sleep a priority is a powerful step to maintaining and enhancing optimal mental health. Remember, giving yourself a good night’s sleep is an essential, not a luxury.

Journaling involves writing down your feelings, thoughts and experiences in a personal journal or diary. Diary writing can be extremely beneficial to aid self-expression and self-reflection, increasing both mental and emotional well-being.

How can journaling benefit you?

• Emotional Expression – journaling your thoughts provides a private and safe space to express and process your emotions. Writing thoughts and feelings down on paper can be a cathartic process to release pent-up emotions and gain a clearer perspective.
• Stress Reduction – writing these thoughts is a therapeutic way to unload stress. Noting your fears or anxieties can decrease their severity and provide a sense of relief.
• Self-Reflection – using a diary or similar physical notebook to record these emotions and feelings can provide a file of life experiences to look back on. Going back to difficult times in your life can help you identify personal growth. Similarly, it can allow you to notice patterns in these behaviours and find a common occurrence or reason for these feelings.
• Problem-Solving – recording these troubled emotions can help you to organise these feelings and find solutions to those that are problematic. You can brainstorm ideas and perspectives of said thoughts – compartmentalising your anxieties.
• Creativity and Self-Expression – some enjoy using journaling as an opportunity to be creative. Try out new writing styles, explore your use of language and/or draw up doodles or images to help explain your thoughts. The restriction of judgement from others is removed.
• Memory Enhancement – journaling can be used as a memory book of events and experiences to look back on. Writing down both your best/most significant moments as well as your down days can create a life record to revisit in the future.

Don’t know where to get started? Here are our favourite prompts that could inspire your journaling and personal growth journey.

1. Write about your goals and aspirations.
2. Describe a challenging situation you recently face and how you handled it.
3. Reflect on a recent accomplishment and what it meant to you.
4. Write about a person who has a significant impact on your life and why.
5. Explore your fears and how they might be holding you back.
6. Write a letter to your younger or future self.
7. Describe a place that brings you peace or happiness and why.
8. Write about a book, movie, or artwork that has deeply influenced you.
9. Reflect on a mistake or failure and the lessons you learned from it.
10. Write about something you are grateful for and why.

With personal reflection there are no rules. It’s a time for yourself that can be tailored to your preferences, needs and desires. Write regularly, without judgment, and allow your thoughts to flow freely. Over time, you will discover the unique benefits that journaling can bring to your life.