How to prepare for Seasonal Affective Disorder as Autumn approaches

Seasonal Affective Disorder (SAD) is a type of depression that typically occurs in the autumn and winter months when there is less natural sunlight.

If you’re concerned about SAD as autumn approaches, there are several steps you can take to help prevent or manage its symptoms. Here are our top 10 tips:

  • Understand the Symptoms: Familiarise yourself with the symptoms of SAD, which can include fatigue, sadness, changes in appetite, weight gain, difficulty concentrating, and social withdrawal. Recognising these symptoms early can help you seek treatment sooner.
  • Light Therapy: Light therapy, or phototherapy, involves exposure to a bright light that mimics natural sunlight. It’s one of the most effective treatments for SAD. Consider investing in a light therapy box and use it daily in the morning for about 20-30 minutes. Consult with a healthcare professional for guidance on the appropriate intensity and duration.
  • Spend Time Outdoors: Whenever possible, spend time outdoors during daylight hours. Even on cloudy days, natural light can be beneficial. Take a walk, have your lunch outside, or simply sit by a window with good natural light exposure.
  • Maintain a Regular Sleep Schedule: Try to maintain a consistent sleep schedule. This includes going to bed and waking up at the same times each day, even on weekends. Proper sleep hygiene can help regulate your mood and energy levels.
  • Stay Active: Regular exercise has been shown to alleviate symptoms of depression, including SAD. Aim for at least 30 minutes of moderate intensity exercise most days of the week. Consider activities like walking, jogging, cycling, or yoga.
  • Healthy Eating: Pay attention to your diet. Consume a balanced diet rich in fruits, vegetables, whole grains, and lean proteins. Avoid excessive consumption of sugary and processed foods, as they can lead to energy fluctuations and mood swings.
  • Social Interaction: Maintain social connections with friends and loved ones. Isolation can worsen SAD symptoms. Try to spend time with people you enjoy being around, whether in person or virtually.
  • Mindfulness and Relaxation Techniques: Practicing mindfulness meditation, deep breathing exercises, or progressive muscle relaxation can help reduce stress and improve your overall mood.
  • Consider Supplements: Some individuals with SAD may benefit from vitamin D supplements, as sunlight exposure is a primary source of vitamin D.
  • Consult a Professional: If your symptoms are severe or significantly interfere with your daily life, consider seeking professional help. Psychotherapy, such as cognitive-behavioural therapy (CBT), can be effective in treating SAD. Medication may also be prescribed in some cases.

Remember that SAD is a treatable condition, and there are many strategies available to help manage its symptoms.

It is important to consult with your GP or healthcare professional if you think you have any of the symptoms or would like to discuss any aspect of your mental health.

At BNSHE Consulting, we offer a Mental Health Training course that covers steps that organisations should consider when developing and implementing a comprehensive Mental Health Policy within the workplace.

Visit Mental Health Training courses to see the current Mental Health First Aid courses we offer to support businesses.

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