Feeling SAD about the end of summer?

It’s no secret that the days are getting shorter and now that we are in the middle of September, British summertime is coming to an end and the first signs of autumn are already appearing. For many people this is a daunting prospect and the source of much anxiety. Anxiety is caused by negative thinking and negatively forecasting the future is a trap that is easy to fall into. Thoughts such as, ‘its going to be freezing soon’ (it might not be, certainly not every day), ‘I’ll have to scrape the car every morning’ (milder winters have meant not as much scraping has been necessary in recent years),’ Thoughts such as these have no purpose other than making us feel rubbish. Going to work in the dark and coming home in the dark is unavoidable but coping strategies are available.

Here’s why Seasonal Affective Disorder (SAD) effects so many and what we can actually do about it.

The main theory surrounding the cause of SAD is that a lack of sunlight, due to shorter days, may effect an area in the brain called the hypothalamus, which produces chemical responses in the body and mind, from effectively producing melatonin. Melatonin is also known as the “sleep hormone” and is responsible for the timing of your circadian rhythm, aka your sleep-wake-cycle. SAD is more common in people who live far north or far south of the equator and it has been shown that young people are more likely to develop this mood destroying state of being with the risk decreasing as we get older.

With the lack of sunlight getting most of the blame it makes sense that we need to make more effort to soak up the daylight when we can. Taking a walk at lunchtime if possible or sitting next to a window or another source of natural daylight will help here. If these things aren’t an option then light boxes are available and these mimic sunlight and will help your body to adjust its circadian rhythm. The lack of sunlight isn’t the only contributing factor when it comes to SAD, the way we think about the winter must play a bigger part than is realised.

It’s important to be easy on ourselves during the winter months. Just as we see in nature, winter is a time for quiet, for rest and relaxation. We have to remember that its unreasonable to expect to feel exactly the same way all year round - it’s almost unnatural that our most sociable events take place in the winter, in the form of the festive season with back to back parties, bright lights and over indulgence a common occurrence - no wonder many people go into January feeling as flat as a pancake! If you think about how ridiculous it would be to walk around in the summer wearing your biggest coat, hat, scarf and boots, then you can see why wearing shorts and flip flops is a no go in the winter! When we go with the flow and accept that winter can be just as special in its own way, We can learn to adapt and transition, just like our clothes, food, and nature do.

Here are 5 things you can try this winter to make things a little nicer than they may have been in previous years.

1, Layer up… it’s better to wear several lighter layers than one thin one and one thick one. This way we can remove and add layers as the day goes on - try not to get too cold in the first place, it is easier to stay warm than to heat up from being cold. If you have to wear a hat in the house then do!

2. Eat appropriately for the season. A Greek salad (my favourite) in the depths of winter isn’t as appealing as it is in the middle of July, Try making soups and casseroles, this can be done relatively cheaply and you don’t need to be a Michelin star chef to make a a decent one. Think about warmth from the inside.

3. Try to minimise electric, harsh, artificial lighting as much as is possible and use lamps or candles at home in the evening to create softer more gentle light (never leave a candle unattended!)

4. Organise outdoor social activities for days off or weekends such as meeting a friend for a walk and a hot chocolate. Its easy to stay cooped up inside and the lack of social interaction can take its toll on our mental health after a while.

5. Self care in the form of solution focused hypnotherapy which combines talking therapy with trance, a highly relaxing and enjoyable experience. Think of sessions as a kind of beauty treatment or workout for your brain!

Solution Focused Hypnotherapy can help minimise the symptoms of SAD and enable you to cope with the changing seasons year after year by encouraging you to think in new and and more positive ways which can stimulate the production of serotonin, reduce anxiety and enable you to live a more happy existence, no matter the time of year.

*Medical advice should be sought if your mood is so low that your quality of life has declined drastically, or if you are experiencing feelings of hopelessness or suicidal thoughts.