MishaTis the season! The clocks have turned back and now the shorter days and longer nights have officially begun. Sunshine in the UK has always been considered a luxury but there is something about winter here that really makes you reconsider your life choices. Especially if you deal with SAD.
Seasonal Affective Disorder (SAD) is a mood disorder that affects some individuals, giving them depression like episodes. It occurs only during specific times of year such as autumn and winter and clears up by spring and summer. I wish I had SAD, this sh*t is all year round!
I decided to make it my thing to escape winter and stay abroad some months, but almost every year by bank account looks at me at me and laughs. I always wonder how I survive each winter in the UK. It’s pretty rough but I’ve combed out some things that got me through it last year. Now it’s just a seasonal reset. Take some notes!
1. Get as much light as possible!
The major reason SAD occurs in the first place is because of the lack of sun exposure winter brings. It disrupts our circadian rhythms, lowers our serotonin (the happy chemical) and ultimately we have less vitamin D which worsens depression symptoms.
If you can help it, keep curtains open. I made the mistake of not only going grey scale in a north facing room, but also investing in black out curtains. These are fantastic for naps but it pretty much removed 99% of natural sun exposure. This makes it impossible to get any exposure so I now leave them open to give myself a chance!
Also invest in a Lumie. The hardest part of winter and maybe all year around to be honest, is waking up. A lumie helps mimic the way the sun would rise to gradually wake your body up during the normal months. This is perfect to keep you in a good sleep wake cycle and speaking of them. If that’s a little bit out of your budget, you can have a look at some alternatives with a similar function.
2. Pick a routine and stick to it
Winter comes in and spins our natural circadian rhythms on its head. It is vital to double down on a routine to help your body readjust. Continue on your summer routine or if this feels impossible give yourself the grace. Whether you need to go to bed earlier, have a strict nap for 40 minute nap policy, experiment shortly. Figure out what works.
3. Keep your body moving
Never, I repeat, never ever underestimate what working out can do for your mental health. Everytime I feel myself getting in a funk it’s usually because I haven’t exercised in a while. Its easier to wake up early in the summer and go on runs… But in the winter, my route looks like a booby trap at 5am! Only means it’s time to pivot. I’m a summer runner anyway but if you’re mad enough to go all year around, make sure you dress good so you don’t well, die. Get some fancy gear with a reflective lights and stick to the streets if you can help it, where you can see and can be seen.
I’ll be honest, I don’t bother with it. Went for a run once in the winter and it felt like a horrible use of my free will. When I got home, defrosting felt like torture and I wondered why on earth I did that voluntarily to myself. Shout out to you if you can do it but not my anaemic ass!Maybe on a warm enough winter day which will never occur consistently, so I gravitate to the gym of course. This space has saved my life many times than you can imagine so be brave! I ended up doing later afternoon sessions all winter before rush hour which I recommend if your schedule allows it. Sign up or get a friend to take you. You won’t regret it!
4. Get your nutrition together
They always say that working out of just 20% and what you eat is 80% and they did not lie. The body is literally like a machine and you need to give it high quality fuel to keep it running efficiently.
Consume a balanced diet, especially prioritising protein. Protein is good for preserve your muscle mass and all, but it also boosts immunity, energy and helps supports your mood. The amino acids found in protein help support the neurotransmitters such as dopamine and serotonin, ultimately helping combat winter blues.
Additional, taking supplements can help boosts your brain chemistry. There is the star of the show, vitamin D3. If your levels are low which they’re likely to be then this would be great. Other supplements such as magnesium, B vitamins and Omega 3s also contribute to supporting serotonin and dopamine.
5. Keep warm
I kid you not, my electric blanket and blow fan is the difference between me making it out of bed and not. Cold is a huge deterrent for me to get anything done and maybe you can relate. Make your space your sanctuary! Weighted blankets and mattress toppers. Fluffy rugs, candles and mugs. These also help regulate the nervous system so instead of dreading waking up, you can look forward to it!
Of course the same applies to going out. Themals, coats gloves etc. I recently discovered a heated vest used with a power bank. Never did I realise that I was not using my power bank to its full potential! Another game changer to wear under yours jacket to keep you warm on the go!
6. Use mental health tools
Considering subtle forms of therapy goes a LONG way. Cognitive Behaviour Therapy- SAD edition can boost your self awareness to your thoughts and habits and help you combat symptoms during this time. Get apps such as Clarity to help track and challenge your mood. It’s so easy to be consumed by the darkness, remember, it’s just part of the process, always keep the bigger in mind.
7. Get a hobby
The winter arc is always that time for locking into the hustle but sometimes you need something for yourself outside of it. Getting a hobby to look forward to, despite bingeing Netflix, can keep yourself creative and honestly sane. I know I don’t want to leave the house so little crotchet projects, candle making, scrapbooking, arts, cooking, caking you name it, there is something out there for everyone to get up to. Bonus points if it involves socialising with others which is next up.
8. Get or keep your social life
Humans need to socialise. It is literally apart of our survival so get out there. Make an effort with your friends or if you don’t have any start building friendships. You can join online clubs but I would highly recommend actually going out and meeting people. Online there are so many things to join, even simple thing like walking or film clubs! No need to force yourself to do something you hate just go with the flow of what you’re interested in. You’ll find people in line.
9. Get with the season!!
Winter is not that bad it can be fun to let go of summer and go with the new flow of the seasons greetings. There isn’t much I like about winter apart from the fashion so it’s the perfect excuse to get a new fur (faux of course), thigh high leather boots and gloves. I love it! Also what is winter without a pumpkin spiced matcha. I let go of my iced lattes and went for warmth. Speaking of you must try the Banana Bread matcha at Blank Street or Pumpkin Spice from Black sheep they’re like drinking a hug.
Surviving winter is honestly a sport that’s why you have to stay ready so you don’t have to get ready. Let’s me know what your SAD survival tips are!
