Home Mind & Brain Strategies to Overcome Seasonal Affective Disorder

Strategies to Overcome Seasonal Affective Disorder

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As winter approaches, the darkening skies and shortened days can have a profound impact on our mental well-being. In the UK alone, an estimated 2 million individuals, and a staggering 12 million across northern Europe, grapple with seasonal affective disorder (SAD) during these chilly months. This mood disorder, often linked to the reduced sunlight of winter, manifests symptoms similar to depression.

SAD’s reach is vast, affecting a diverse range including children, adults, and even animals. The symptoms can range from mild to severe and can severely disrupt daily life. Hence, finding strategies to combat these winter blues is essential for ensuring a mentally healthier winter season.

Stick to a routine

One of the primary defences against the symptoms of SAD is maintaining a routine. Establishing a sense of normalcy can act as an anchor against the turbulent emotions brought on by this disorder. Simple acts, such as savouring a flavoured instant coffee in the morning or indulging in a nightly skincare ritual, can provide solace.

A structured routine can mitigate feelings of being overwhelmed, reducing decision fatigue. But for those who yearn for spontaneity, infusing small changes, like alternating coffee flavours or exploring new music genres, can bring vibrancy to an otherwise structured day.

Embrace physical activity

Physical activity is a potent tool in the fight against the winter blues. Exercise triggers the release of endorphins – the body’s natural mood lifters. Even a brief walk outdoors can make a significant difference. For those adverse to strenuous activities, lighter tasks, like tidying the house, can serve the dual purpose of physical exertion and a clutter-free environment.

Maximise daylight exposure

Light therapy has shown promise in alleviating SAD symptoms. Simple measures, such as spending more time outdoors during the day and keeping interiors well-lit, can be beneficial. For those in regions with limited sunlight, investing in light boxes or sunlight alarm clocks can simulate the effects of natural sunlight, aiding in maintaining a regular sleep cycle and mood regulation.

Prioritise self-care

Above all, it’s essential to remember the importance of self-compassion. It’s natural to experience challenging days. Recognise the need for rest and permit yourself moments of relaxation. Indulge in comfort foods, or take a break from exercise if you’re not up to it.

The knowledge that you’re not alone in this struggle can be comforting. Even animals aren’t immune to the effects of SAD. By fostering a community of understanding and support, we can collectively navigate the winter months with greater resilience.


As the cold winds of winter usher in shorter days, it’s paramount to be proactive in our approach to mental health. By incorporating structured routines, engaging in physical activity, maximising light exposure, and practising self-care, we can not only combat the symptoms of SAD but also thrive during the winter season.

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