If you start feeling depressed as winter draws in, with its shorter days and darker nights, you might be one of the UK’s two million people who suffer from seasonal affective disorder.

Better known as the winter blues, SAD can have a significant impact on our day-to-day life and activities. It can occur with varying degrees of severity and affect people of any age, including children.

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What is SAD?

SAD is a type of depression that happens every year, following seasonal patterns. The episodes of depression typically start just before or during the winter.

The two main symptoms of SAD are a low mood in general and a lack of interest in life. Sufferers can also have sleep problems and lethargy. Once they fall asleep, they may find it hard to get up in the morning.

Everyday activities will bring little pleasure and they will find it hard to concentrate on tasks, feeling irritable, generally down and antisocial. They may also eat too much, due to their body craving carbohydrates.

Science behind SAD

Caused by a lack of sunlight and a problem with certain chemicals in their brain which stops the hypothalamus from working properly, the condition primarily affects women – four times as many women suffer from SAD as men.

The hypothalamus is a structure deep within the brain that acts as our control coordinating centre, keeping the body in a stable state. It influences our nervous system and manages hormones.

A lack of light in winter is thought to affect the production of hormones melatonin and serotonin, which causes depression.

Between 4% and 6% of the population is estimated to suffer from severe SAD, but a further 20% may experience a milder form of the condition.

Even children and teenagers experience symptoms, although it normally starts when people are in their 20s. As we age, the risk of having the condition gradually decreases.

It is more common in parts of the world where there’s less sunlight and where winters are longer and harsher, due to being farther away from the equator.

How can SAD be treated?

There are various treatments, including light therapy – a special lamp known as a light box is used as an alternative to exposure to sunlight. People can also have counselling and cognitive behavioural therapy.

The most successful treatment for seasonal affective disorder is based on lifestyle therapies. This includes keeping active, even when you don’t feel like it, by exercising regularly, getting as much natural sunlight as possible and learning how to manage stress levels.

Boosting your mental health at any time of year can involve all kinds of outdoor activities. Mother Nature is the most wonderful healer!

If you’ve been diagnosed with SAD, our guide on how to combat the winter blues is aimed at helping to lift your spirits.

Walking is good for you

Simply going for a walk can do a lot to improve our emotional health. Research has shown even a one-hour walk in the middle of each day can be as helpful as light box treatment for coping with the winter blues.

Walking has plenty of mental and physical health benefits – yet some people don’t see it as exercise. It can help us to feel part of the local community, reducing thoughts of isolation and loneliness.

It’s a great way of achieving the recommended level of physical activity required to stay healthy. You need to walk at a pace that increases your heart rate and breathing speed for the most positive results.

Cycling

If cycling is a hobby you haven’t done for years, now’s the time to try it again!

Cycling is good for both our physical and mental health. Not only is it effective cardio exercise that can help combat the risks of stroke, heart attack, obesity and arthritis, but it can also help alleviate depression.

It’s particularly easy to fit into your daily routine, as you can take a short ride to work, the shops, the park or school. It doesn’t require high levels of physical fitness, especially if you’re just going back to exercise after a long break.

Research published in Science Direct reveals cycling can significantly reduce feelings of anxiety. You can also ride a bike socially. According to a study in the Lancet journal, cycling with a group of friends comes second only to team sports in relation to improving mental health.

Gone fishing!

If you fancy some tranquil time in the fresh air, grab your fishing gear and head to your favourite spot.

Research published by the National Alliance on Mental Illness suggests sitting on the riverbank fishing, while having a chat with fellow anglers, is strongly connected to improving our emotional wellbeing.

As well as enabling us to socialise, fishing is far more than “just another hobby”, as it gives us a chance to learn new skills and feel a sense of achievement.

Finally, even when you’re indoors on a rainy day, you can still beat the winter blues. Always eat a healthy and balanced diet to ensure your brain and body get everything required to function properly.

Maybe you could brighten up your home and work environment by letting in as much natural light as possible – open the curtains and blinds or sit by a window.

Bring the outside in by adding some plants to your interiors to make you feel closer to nature.

… Smile though your heart is aching
Smile even though it’s breaking
When there are clouds in the sky, you’ll get by
If you smile through your fear and sorrow
Smile and maybe tomorrow
You’ll see the sun come shining through for you