There is a lot more to Seasonal Affective Disorder — or SAD for short — than missing the hot summer weather. SAD is a form of depression that occurs when the days get shorter; this causes you to feel a bit under the weather during the darker months between September and December. One study into SAD also found that 92% of people with SAD experienced fatigue.
SAD can be hard to cope with. It can leave you feeling drained, which could impact many aspects of life including work and relationships. So, if you have SAD, or think that you might, we’ve created a guide to help you uncover what it is and how to combat the fatigue that comes along with it.
Symptoms of SAD:
There are many different symptoms of Seasonal Affective Disorder; however, these tend to vary from person to person. The most common symptoms of SAD include:
- Low energy
- Irritability
- Depressed mood
- Anxiety
- Difficulty concentrating
- Greater need for sleep
If any of these sound like you, talking to your GP can help make a proper diagnosis of what’s going on.
Catch those rays
SAD is thought to be linked to melatonin, which is a hormone that makes us drowsy enough to sleep. As the nights get longer, people with SAD produce more melatonin and feel more sleepy than usual. Therefore, light affects our natural body clock, leading to mood changes during winter when we are less likely to catch some rays.
So how can light change our mood? Well, natural light is thought to act as an antidepressant effect on our emotions, giving us an uplifting mood to keep us going throughout the day. Therefore, for people with SAD, light can be ….Light therapy involves using an artificial light source to compensate for the lack of sunlight during cold winter months. Treatment usually starts in the Autumn and ends in the Spring, with sessions usually lasting about 15 minutes.
Light therapy lamps can be quite pricey, so even just going for a walk each day can help your body get its natural body clock back on track! The Lumie Vitamin L Portable Lamp offers light therapy at a reasonable price. This is a great way to treat SAD wherever you go.
Clean up!
Working long hours and can’t catch a break? Making your workspace light and airy will lower your melatonin levels, preventing tiredness.
To create a tidy workspace, make room on your desk by fitting a storage cabinet under your desk. Check out the ‘Alex’ series from Ikea for some great storage options that won’t break the bank.
Body Fuel
Be careful what you put into your body — soft drinks and energy drinks can lead to poor sleep quality.
So, what should you put into your body? Choose foods that are high in fibre and low in fat, like wholegrain bread and pasta, to release bursts of energy throughout your day.
Exercise
Finding time to exercise can get your endorphins flowing and your blood pumping! Walking, running or cycling — however, you choose to exercise — will boost your cardiovascular health and keep your body going throughout the day.
Getting your body moving also allows you to get a better night’s sleep. Research has uncovered that exercising before sleep improves your sleep pattern in non-athletes! So — if you want to improve your sleep and you’re a newbie to exercise — give it a go! In fact, the more you exercise, the deeper your sleep. This stops you waking up at night and leads to you feeling more awake during the day.
Be sure not to do vigorous exercise too close to bedtime, however, as this could keep you up at night! Try low-endurance exercise like yoga to make sure you can still send your body off to sleep!
Still tired?
Don’t forget — WellBe are professional healthcare experts, partnered with therapists, counsellors and life coaches who can help you get through SAD.
You are never alone, and there is always someone who can help — talking is often the best medicine! Although WellBe offers excellent healthcare advice and treatment, your GP and the Samaritans can also offer good guidance when you need it.
Don’t let it get you down!
Seasonal Affective Disorder occurs when the days get shorter, and our bodies produce more melatonin, making us feel sleepy.
Using light therapy will allow less melatonin production to keep us awake. Avoiding sugary foods and keeping a low-fat, high-fibre diet will also help you to release energy throughout the day. Exercising at night will also make your sleeping pattern better, and you’ll find yourself sleeping deeper than usual.
Remember — if you need more support, WellBe is always here to help you!
Written by Fay Maddock
WellBe is spearheading the way to a brighter future for corporate wellness. Our innovative portal is scientifically designed and tailored to each individual employee to improve their wellbeing. We specialise in a range of services from coaching and therapists, to meditation and reading materials. Our aim is to reduce workplace stress that costs UK businesses £42 billion per year. Get in touch with us by visiting our site wellbe.global for more information.
