Tips to keep seasonal depression at bay

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As the days grow darker, we may find that our moods darken too.

Seasonal affective disorder (SAD) is believed to be caused by a lack of exposure to sunlight, and it affects one in three people in the UK. The disorder, also commonly referred to as seasonal depression, can manifest in many ways: from fatigue, irritability and weight gain, to feelings of despair, disinterest in everyday activities, persistent low mood and difficulty concentrating.

So, we’ve compiled a list of a few things you can try to keep those feelings at bay.

Make the most of the daylight

One key to fighting seasonal depression is to get outside while it’s still light. This may be hard if you’re like me and you live in one of the UK’s rainiest cities, but exposure to sunlight increases our serotonin levels and makes us feel happier and calmer, so wrap up in your warmest clothes and take a walk - just maybe remember to bring an umbrella with you.

Go to the gym

If outside is too cold and/or wet for you, head to the gym for a workout. Exercise releases endorphins that are proven to reduce stress and make you happier, so you can literally sweat out your sadness.

Never been to the gym and not sure where to start? I’ve been there. Luckily, there are loads of online resources - try checking TikTok for beginner-friendly tutorials of workout programmes to follow and handy explanations of just how some of those confusing-looking machines work.

It will feel good to get out of the house - and it will feel even better when you start to see results.

Indulge in indoor activities

If you’d rather stay inside, no problem - there are plenty of indoor activities to indulge in to distract your mind. In fact, engaging in hobbies has been found to ease symptoms of depression so well that it can even be medically prescribed. Make yourself comfortable and cosy and curl up with a good book or binge-watch a new series; or take on a challenge by trying something arts-and-craftsy like drawing or crocheting. Complete that task you’ve been putting off since summer, like clearing out a drawer or organising your wardrobe, and you’ll feel better for getting it off your mind. Reach out to friends and invite them over for a movie night or a chat. Find a manageable recipe and cook a comforting meal or bake a dessert - it might feel difficult in the moment if you’re struggling, but remember that your tastebuds are rewarded in the end.

If you don’t want to be in the house, look for external indoor activities, like heading to your local library or sitting in a cafe.

Photo by elifskies

Embrace the festive spirit

With winter comes the festive season, but SAD can make it hard to feel the magic of ‘the most wonderful time of the year’. If you’re looking to regain a sense of Christmas cheer, you don’t need to look too far.

Try taking a walk around your neighbourhood and admire the twinkle of lights on trees through the windows, or head into your nearest town/city centre to see some glittering store displays. Sample a festive hot drink from your local coffee shop or buy a seasonal snack from the supermarket before browsing potential presents.

Don’t feel like going outside? Don’t blame you. Tuck yourself into a blanket and watch some Christmas films, whether they’re classic or cringe; or sit down to hand-make a gift or a card for a loved one.

Try dopamine dressing

There’s no denying that cold-weather fashion is much more stylish than warm-weather fashion - what with the opportunities for layering and cosy knitwear - and it has been proven that dressing in a nice outfit can make you feel better.

This is known as ‘dopamine dressing’, and is said to raise your spirits because you feel more comfortable and confident when you wear your favourite clothes.

Some argue that dopamine dressing refers to dressing in bright colours - think: the bright fuchsia pink filling the shelves of Zara right now or the Acne Studios scarves that had influencers in a chokehold last year - and it’s true that this style will certainly brighten up a winter’s day. But whatever your definition, a nice outfit is sure to improve your mood - if you’re going to be sad, you can at least look good doing it. Bonus: someone might compliment your outfit, which can make you feel even better.

Get cuffed

It’s cold and dark outside, but if you want to feel warm and fuzzy inside, you’re in luck - it’s cuffing season, baby. Nominated for ‘word of the year’ in 2017 by Collins dictionary, cuffing season refers to the time of year when hot girl/city boy summer is over and singles are instead looking to settle down for the winter. Healthy relationships have been found to lower depression, stress and anxiety, and even lead to a longer life, so download the dating apps and get swiping.

Invest in a SAD lamp

SAD lamps are designed to combat seasonal affective disorder by simulating daylight and thereby causing the brain to produce less melatonin. Melatonin is the hormone our bodies produce in response to darkness to prepare us for sleep, so using a SAD lamp helps to fight feelings of fatigue brought on by the short winter days.

If a SAD lamp isn’t to your taste, try a sunset lamp or a salt lamp, both of which cast a gorgeous glow over any given room for a guaranteed serotonin boost.

by Amy Campbell

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