The air is cold, the nights are longer than the days, sunshine is in short supply and it still feels like such a long time until the spring arrives. 

Seasonal Affective Disorder (SAD) is thought to affect around two million people in the UK and more than 12 million people across northern Europe. Also known as seasonal depression, or the ‘winter blues’, it can impact people of any age, including children, although it usually starts during adulthood with its risks increasing with age.

It is said too, that in the UK seasonal depression is highly prevalent in January, as the Christmas and New Year celebrations have passed and thoughts of having other things to look forward to are in shorter supply. This is why the month contains ‘Blue Monday’, the supposed most depressing day of the year, as it is often when most are struggling financially, the weather is bleak, and failed new year resolutions are common, culminating in a low mood for many.

Why So SAD?

Less sunlight and shorter days are thought to be linked to a chemical change in the brain and a leading cause of SAD according to a Hopkins Medicine journal. Your biological clock, also known as circadian rhythm, becomes disrupted by this reduced level of sunlight in autumn and winter and this can lead to feelings of depression. Similarly decreased sunlight can cause a drop in serotonin, a brain chemical that affects mood, and this also triggers depressive symptoms in some people.

When we both wake in the dark and return home from work or school in the dark it can lead us to feel restricted in the activities we can do to naturally boost their mood. Being out in nature either exercising, socialising, or meditating is a good way of increasing serotonin so when this is not possible, it becomes harder for some of us to feel happy. 

Combatting Seasonal Depression

Whilst there's no guaranteed way to prevent the development of seasonal affective disorder, steps can be taken to manage the symptoms. 

1. More Sunlight

Though work schedules can impact our free time, trying to spend as much of the day outdoors or close to a natural light source is very valuable. This includes getting out at the weekend, early morning walks or alfresco lunchbreak walks where possible. It can give your mind and body a healthy break from all of the darkness.

2. Plan Activities

The sense of having little to look forward to is a huge contributing factor for seasonal depression so it’s important to think about planning things you enjoy. 

Try to make sure your weekends and non-working days contain hobbies and fun pastimes that boost your wellbeing and happiness levels. Even though it is dark, you can still take part in indoor activities in the evenings after work and involving friends and family helps to reduce social isolation.

3. Create Routines

A lack of motivation is another key symptom of SAD so trying to stick to a routine can help when we start to feel purposeless. 

A good routine should factor in productive time to complete important tasks and also downtime and resting periods. Adhering to routines and schedules can also lead us to feel a sense of achievement at getting things done which is another way to boost our mood.

4. Warmer Holidays

Though foreign holidays can feel like a luxury and expense, they are a great way to escape the winter darkness, make new memories, get some sunlight and plan something enjoyable. 

Places such as Australia, South Africa and the Canary Islands have warm climates during the British winter so are popular choices at this time of year. The months of January, February and March are usually quieter for travel companies so you may be more likely to find a good bargain. 

5. Buy a SAD Lamp

A SAD lamp uses light therapy to replicate sunlight and encourages your brain to reduce the production of sleep hormone melatonin whilst triggering the body to release more serotonin. 

These lamps have gained popularity in recent years as a safe and efficient way to combat the symptoms of SAD and are available in well-known outlets for modest prices. 

6. Take Vitamins & Supplements

Topping our systems up with helpful supplements can reduce the severity of SAD symptoms. The NHS recommends that people in the UK consider taking 10mcg of vitamin D per day to help enhance their vitamin levels and avoid deficiency during the winter. 

Similarly, iron and vitamin B12 is said to help with the feelings of tiredness and lethargy and low mood.

7. See Your Doctor

If you’re struggling to cope and nothing seems to be helping, it may be time to see your GP. They can carry out a health exam and support you to find ways to manage your symptoms. Counselling, therapy, and medication are all thought to be effective for this condition and a medical professional can offer guidance and make expert recommendations to help you.

If you think your employee is struggling with SAD or perhaps you want to support your team further, take a look at how Headclear can help. Invest in your team to drive your business forward with our wellbeing tool.