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Strong Women
8 women with seasonal affective disorder on how they navigate the dark days of January
By Lauren Geall
14 days ago
5 min read
Struggling with seasonal affective disorder? We asked eight women who experience symptoms of winter depression to share the things that help them navigate this dark time of year.
The shortest day of the year may have been and gone, but we’ll have to wait until February to see the sun set after 5pm again. And that means many of us face another month of finishing work in the dark – a reality that can quickly take its toll on your mood and energy levels.
For people with seasonal affective disorder (SAD), this time of year can be particularly challenging. Between the low mood, difficulty concentrating and loss of pleasure in everyday activities, the symptoms of SAD can be difficult to deal with for just one day, let alone several months.
As a result, many people with the condition take steps to try to alleviate their symptoms, whether through treatments such as talking therapy, antidepressants, light therapy or lifestyle changes.
But to what extent do any of these interventions make a difference? To find out, we asked eight women with SAD to share how they go about easing their symptoms during the dark days of winter.
“Music keeps my energy levels up”
“I have ADHD and struggle with SAD, so I use a toolbox of techniques to look after my mental health. A simple one that really makes a difference is listening to music as soon as I wake up in the morning. We listen to music that gets us moving as a family, and it triggers a release of dopamine and serotonin that sets us up for the day.”
Kirsty, 38
“I exercise in the cold – and remove any barriers that make it harder”
“Exercise is the one thing that really helps my SAD, but the only time I can get to the gym is before and after work when it’s dark outside, so I really struggle with motivation to get in the car and go.
“With this in mind, we converted our cold garage into a home gym so I can use my lunch breaks to exercise. I think the cold helps to wake my body up and gets me to embrace the conditions rather than use them as an excuse, and the daylight outside helps with my motivation. I’ve not been to my regular gym since winter started, and this is the first winter when I haven’t had depressive symptoms. In fact, I’m happy that it’s winter. I haven’t had to use my SAD lamp, and I’ve woken up before my alarm most days.”
Rachel, 30
“CBD oil has been transformative for me”
“Around five years ago, I discovered a surprising remedy: CBD oil. I started taking it to help manage my back pain, but I found it also helped to alleviate my SAD, to the point where I don’t think the lack of sun affects me more than the average person now.
“I have always been massively affected by the sun (or the lack thereof, in the UK’s case). It used to be an ongoing joke that I was solar-powered – because the dark days of winter had such an impact on me.”
Vicky, 46
Credit: Getty
“I try to cook myself wholesome, nutritious food”
“My SAD doesn’t manifest as low mood; instead, it exacerbates a pre-existing mental health condition, OCD. Both of the major flare-ups I’ve had in the last five years have happened in November, and I think the dark, cold weather has a big impact on that.
“In a bid to change this pattern, I’ve been making a real effort to focus on my nutrition this winter. While SAD makes you crave sugary, carbohydrate-rich foods, I’ve tried to reach for dishes packed full of plants, from rich, warming stews to crunchy stir-fries. It helps me to feel more in control of my wellbeing while giving my body plenty of goodness.”
Melissa, 27
“I changed my career so I could spend more time outside”
“After years of struggling with SAD – even after using a SAD lamp – I changed my career so I could spend more time outdoors. I now spend part of my time indoors doing desk-based work and the rest of my time out and about doing horticulture with my business, The Garden Editor.
“I hold co-gardening sessions in my clients’ gardens and offer design and co-planting services. Since working this way, my symptoms have really eased.”
Claire, 45
“Ticking off the basics has made a real difference”
“I’ve struggled with SAD for a while now, and I’ve developed a few practices that have made a significant difference for me during the darker months.
“Firstly, daily lunchtime walks are my go-to, even if the weather isn’t ideal – it’s my way of getting some natural light and fresh air. I also use a SAD lamp every morning to help simulate sunlight and regulate my mood, and staying on top of my vitamin D levels is another key part of my routine. I’ve noticed a real difference when I’m consistent with this.
Eniye, 29
Credit: Getty
“I add an extra workout to my weekly routine throughout winter”
“I’ve dealt with SAD symptoms such as low mood, lack of motivation and a general feeling of lethargy throughout the last couple of winters, and I’ve made several small changes that have helped.
“One change I’ve made is doing an extra workout during winter – I usually start after the clocks have changed in October. I increase my workouts from three a week to four a week by squeezing an extra spin class in on a Monday morning. I really notice a boost in motivation as well as my mood over the course of the week; the workout gives me a much-needed rush of endorphins and energy.
“At other times of the year, I typically take one spin class and two body pump classes a week, but I find that the cardio intensity of the extra spin class boosts my mood in a way that strength training doesn’t. On the weeks when I only manage one spin class (or none) during the winter, I find that I’m much more irritable and struggle to concentrate.”
Sally, 40
“Using a daylight alarm clock improves my sleep”
“The dark mornings and nights of winter make my insomnia so much worse, but using a daylight alarm clock to slowly light up the room and wake me up in the morning has really helped.
“It means I’m not constantly checking the time if I wake during the night as I know the light will wake me up gently. I end up feeling more rested as a result.”
Charlotte, 29
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