The exact cause of SAD is not fully understood, but it’s often linked to reduced exposure to sunlight during the shorter autumn and winter days. SAD is sometimes known as “winter depression” because the symptoms are usually more apparent and more severe during the winter.
However, according to the NHS, some people with SAD may have symptoms during the summer and feel better during the winter. If you’re wondering how to spot the signs, National Mind has shared some of the signs and symptoms of SAD and The Mental Health Foundation provides its suggestions on ways you can look after yourself. For example, reframing how we think about winter.
Living with SAD
What do we know about people’s experiences of SAD? Living with SAD is a research project about lived experiences of Seasonal Affective Disorder in the UK with a particular focus on experiences in Western Scotland, an area known for its wet and dark winters. The Living with SAD team worked with a group of public participants over the 2022-23 winter season providing a programme of ‘Wintering Well’ events focusing on conversation and creative activities. Working closely with people who self-identify as experiencing depression on a SAD spectrum, the research team developed narrative, creative and therapeutic-educational resources to understand how SAD affects everyday life.
Reflecting on the project, Professor Hester Parr told CPSL Mind, “We put a survey out in the UK, which was responded to by 350 people, who gave us very in-depth and lengthy responses about the experiences of SAD.”
“Some people said that they feel it’s like a flick of a switch and said they feel like they have low mood as the light reduces in the Autumn, particularly when the clocks go back. They experience physical lethargy, difficulty in getting out of bed in the morning, can experience overeating, and people can become socially isolated and irritable. All of this has a huge impact on people’s mental health and how they relate to others. For some people, winter can have a profound effect and lead to months of isolation. One of our survey respondents said, ‘I feel like half the person for half of the year, until the light rises again’ and then there is a change.”
Finding the light
Everyone’s experiences of SAD are different and what might help one person, might not help another. However, Professor Parr was keen to share a few strategies that helped the people who were involved in the research project.
- Look up at the sky and notice the different forms of light because there is light all around us in winter, you can cut out a bit of cardboard and look at the sky through that and it encourages you to find your sky space.
- Increase walking, if you’re going to meet someone, try and meet them outside, so you can appreciate the light and get some natural light. It’s quite surprising how much light we can get, even on a dark day.
- For those people who really find it difficult to get outside because of mental or physical health, then there are ways we can try and reintroduce light in our interior space. That might be about decluttering our internal spaces, maximining the light from the window or putting together some electric lights or some fairy lights to make it nice and cosy.
Below is a reflection from the research project’s ‘SAD Stories’ on the importance of ‘noticing light’ – (this quote has been created anonymously to protect the identity of the individuals)
“It’s so easy just to think, ‘Oh, it’s a grey miserable day’, and bury my head and wait until it’s over. That dark, grey sky feels so oppressive, the low clouds. I have my collar up, head down. That low sky can be such a weight on your shoulders, your eyes, your brain. The sky feels like a lead roof right on your head. I can kind of hide from it inside, you know, just trying to shut it out. I live in a rural area, so everything feels a lot darker and people tend to stay inside. There’s less light, and less colour. The landscape gets so bare. And I just find my response to things changes.
Everything just gets a little bit harder.
I’ve been trying to change this by, you know, just getting outside more, especially when we get one of those crisp, bright days. It doesn’t always last very long, but it lifts my mood. What I’ve found really helpful is this exercise of actively looking up at the sky. There’s such a difference between what you think is up there and what is really up there. It’s very rare that you actually get a uniform grey sky, even though that’s how they show it on the forecast. For me it’s been about shifting my focus to the sky, you know, the colours, just being really mindful about how the winter changes visually.
I’ve found this really helpful.
It’s not that I didn’t look at the sky before, but I get this different appreciation for it now. Like when I was driving home the other day, there was this incredible sunset. And I would have noticed it before, but now there’s a part of my brain that’s like, ‘You’re looking at the sky. That’s what you’re doing’. It’s made me very conscious of the passage of the light. I think just getting outdoors is the biggest thing for me and not running away from winter.”
The University of Glasgow has put together a number of resources to support people.
Taking a moment to reflect on the research journey so far, Professor Parr said, “Our resources are very general guides to help with the feelings of feeling stuck in winter. The project is novel, in that we are cultural geographers, working with a psychiatrist and working with an artist, so we all come from very different backgrounds to think about and creatively encounter seasonal affective disorder. We also have a community toolkit which is on our website, which is called Wintering Together. If anyone wants to gather people around them, who might experience winter in the same way, or if you’re working in a community centre, or if you run a mental health group, do have a look. it’s like a little prompt guide for running some winter meetings throughout the season that might make a difference.”
Boost your mood
We have put together our 7 top tips and suggestions to help you boost your mood this Autumn and Winter.
- Drop in to a CPSL Mind Good Mood Cafe
Our Good Mood Cafes provide an opportunity to meet new people to share interests, skills and wellbeing tips in an informal space to help boost your mood. Attending for the first time? We have put together a blog on what you can expect from a Good Mood Cafe.
John is 79 years old and was born in Peterborough and still lives in the area now. He has noticed the positive impact of attending a Good Mood Cafe. “I’ve been coming to The Farmers Good Mood Cafe for almost two years now. I find it a good meeting place and I get on well with everybody. It just gives you somebody to talk to and it gets me out the house. In the sessions, we discuss each other’s problems, and I find it very good, it’s Interesting.”
Find your local ‘Good Mood Cafe’ session today.
- Create a cosy environment in your home
Candlelight can help to calm and relax the mind. Whether you’re starting the day with meditation, or unwinding in the evening, lighting plays a big part in the relaxation journey. You can also opt for fairy lights in your space to create that cosy environment and opt for blankets and comforting clothing to create a feeling of safety and warmth.
- Discover new walks and visit your local nature reserves
There are so many walk options on your doorstep – if you’re looking for guided routes, you can check out The National Trust’s website. From coastal paths to tracks through ancient woodland and accessible trails, there’s something to suit everyone. The Wildlife Trust also has walking trails and routes to view in Cambridgeshire and also in South Lincolnshire.
- Support your local community
Volunteer Cambs is your go-to online platform for volunteering in Cambridgeshire. Whether you want to offer your time to support a local cause or if you’re a community organisation seeking volunteers, you’ve found the perfect spot. Volunteering centres Lincolnshire allows you to browse current volunteering opportunities and send an expression of interest directly to the organisation providing the opportunity. New opportunities are being added to the website every day and you can register your details to receive notifications about opportunities that you may be interested in.
Join our progressive and inclusive organisation, supporting others and developing your skills in a variety of voluntary roles supporting mental health within your local area. CPSL Mind has volunteering Cambridgeshire, volunteering Peterborough, and volunteering South Lincolnshire opportunities.
- Try a new fitness activity (indoors or out!)
Regular physical activity is associated with lower rates of depression and anxiety across all age groups. Exercise is also essential for slowing age-related cognitive decline and for promoting wellbeing. Click on your area to find an activity near you: Cambridge, Peterborough and South Lincolnshire, to find out what types of activities are on offer in your area.
- Get creative
Make time for something creative like journaling, writing, doodling or art and crafts. These activities are a great way to unwind at the end of the day. Journaling helps control your symptoms and improve your mood by helping you prioritise problems, fears, and concerns, by tracking any symptoms day-to-day so that you can recognise triggers and learn ways to better control them. You can also download a wellbeing plan on the CPSL Mind website.
- Take on a fundraising challenge
Whether you’re hosting a coffee morning, bake sale, golf day, or jazzercise event, there are endless possibilities for mental health fundraising ideas, and these will make a difference to our work at CPSL Mind. Download our fundraising guide to help you get started in raising money to support our services in a way which is meaningful for you.
A CPSL Mind supporter, who has lived experience of SAD has shared his comments on the blog and said, “Just finished reading this, some very good tips, especially about the lighting and getting out and about and getting involved in things. Also agree with the comfortable clothing bit, because I’ve been wearing comfier clothes around the flat lately! With me it isn’t just the actual weather, it’s literally the long hours of darkness that bring me down the most. It really can be like flicking a switch. And I know it will get worse now the clocks have gone back!
“It’s just nice to know that I’m not the only one, and I just hope SAD will be taken more seriously by more people at some point.”
All of the above suggestions link to the ‘Five Ways to Wellbeing’, have a look on our website to find out more about the five ways to wellbeing and for more information.
Are you feeling stressed? We have pulled together a guide to help you understand what stress is, how to identify if it is a problem, and the 17 things you can do if you’re feeling stressed.
If you are experiencing an emotional or mental health crisis, there are people who can help you. In Cambridgeshire and Peterborough, you can access the NHS First Response Service to speak with a mental health crisis team by calling 111 and selecting the mental health option.
You can also visit our ‘Get Help Now’ page for a full list of organisations and contact information to support you.
October 1, 2024
