Seasonal affective disorder (SAD) is a type of depression that comes and goes in a seasonal pattern. SAD is sometimes known as “winter depression” because the symptoms are usually more apparent and more severe during the winter.
From having the sun set at 9PM, making plans with friends after a 9-5 because it’s still sunny to having the sun set at 3pm and being in bed by 8PM. The sun has a positive effect on you. Don’t you just love the feel of the sun-rays hitting your skin? The smooth breeze flowing through your hijab? Going out for ice cream? Wearing shorts? Being by the pool and walking on sunshine?
I miss it too. I just came back from Spain 5 Days ago just so I could be in the sun. As soon as I landed at Manchester Airport I felt the cold breeze hit my face and I felt blue but coming from a colder climate you have to prepare yourself for the cold nights and gloomy days and heres how.
Get Away
If you are able to afford it and get away, go to a hot country and catch some sun-rays, alone or with friends and family. I am glad I got away and soaked in the Spanish sun this December. I hope to do the same next year and I hope you are able to too. Until then get some light therapy. You can get light therapy lamp online which gives the illusion on sunlight.
Walks
Go for a short walk, Netflix will still be there. Grab a coat, safely get some headphones and get out of your room. The winter sun has a certain nostalgic feel to it which I adore and those few hours you are outside can do wonders for your mental health.
Avoid isolation as tempting as it may be. Call a friend, spend time with your partner cuddle and cosy up. Actively make plans with your loved ones. I try to text some friends, FaceTime them and try to make plans, as they do the same for me. It all gives me a sense of belonging and gives me something to look forward to which lessens the lonely feeling.
Medication
If you notice that you are lower than usual talk to a doctor to see if there’s a possibility to try antidepressants. You can try CBT. if you aren’t ready for medication.
Cognitive behavioural therapy (CBT) is a talking therapy that can help you manage your problems by changing the way you think and behave. It’s most commonly used to treat anxiety and depression, but can be useful for other mental and physical health problems.
NHS
Journaling
Journalling can have a huge positive impact on your mental health, which is valuable for anyone during the winter months, not just for people suffering with SAD. It helps you to prioritise and make sense of your concerns and problems that you are experiencing. Track day to day symptoms and mood changes – allowing you to identify triggers and learn how to control them.
I’ve been journaling since I was 15, I am 26 now and can heavily advocate for writing down how you feel. It helps you understand both the negative or positive feelings and I sometimes practice gratitide. As Anita Olih once mentioned ”At the end of the day just give yourself grace and celebrate your small wins”
Spend some time to understand yourself better, your interests, hobbies that keep yourself preoccupied. Focus on physical health too by understanding your body, what makes you feel good and possibly engaging in new exercises. I have personally grown in love with yoga and pilates.
Sooner than you realise spring will be here, summer and all the wonderful bright colours will be back. I too experience waves of sadness and loneliness during the winter but I try my best to implement at least 2-3 things from the advice mentioned.
If it gets too much and too heavy please reach out to someone as there’s always someone willing to listen and spend time with you.