The weather is slowly getting colder, the days are getting duller and darker, and that got me thinking about seasonal depression, also known as Seasonal Affective Disorder (SAD).
I don’t think I personally suffer from Seasonal Affective Disorder. In fact, I look forward to autumn and the beginning of winter every year.
I get excited about getting the cosy blankets out, sitting on the sofa, watching films, having nice treats and drinking cosy drinks.
But then, it gets cold and dull remarkably quickly.
For me, the turning point seems to be just after Christmas and the new year. I don’t even celebrate Christmas, so I’m not entirely sure why that’s my marker.
Once we get into January I’m ready for spring.
February comes.
Still cold.
March arrives.
Still raining.
April…
Why is it STILL raining?!
That’s usually when I start getting frustrated and wondering when the weather is finally going to improve.
At the beginning of autumn I love seeing the beautiful brown and golden leaves and that lovely autumn sunshine. Once the leaves disappear and everything becomes bare, grey and wet, it can feel very different.
So what can we do to look after ourselves during those darker months?
What Is Seasonal Affective Disorder (SAD)?
It’s worth making an important distinction before we get into the tips.
Feeling a little fed up with winter isn’t necessarily the same thing as having Seasonal Affective Disorder.
SAD is a form of depression associated with seasonal changes, with symptoms tending to appear at a similar time each year. It’s commonly associated with autumn and winter, although some people experience seasonal depression during spring and summer instead.
Symptoms can include persistent low mood, tiredness or low energy, sleeping more than usual, losing interest in things you normally enjoy, changes in appetite or weight, difficulty concentrating and feelings of hopelessness or worthlessness.
So we’re talking about something much more significant than simply thinking, I’m sick of this rain.
If you think you may have SAD, particularly if your symptoms are affecting your everyday life, it’s important to speak to a healthcare professional rather than relying on lifestyle tips alone.
With that said, there are also plenty of ways we can look after ourselves throughout the darker months.
Here are some ideas.
1. Get as Much Natural Daylight as You Can
I am obsessed with natural light.
My husband sometimes turns the light on during the daytime instead of opening the curtains, and for some reason I just cannot handle it.
Open the curtains!
Even if it’s getting dark at four o’clock and there’s barely any daylight left, I’ll still have those curtains open trying to extract every last drop of natural light from the sky.
During autumn and winter, try to make the most of the daylight hours.
Open your curtains in the morning, sit near a window if you’re working from home and try to get outside during the daytime when you can.
Even a simple daytime walk gives you an opportunity to get some fresh air, daylight and movement at the same time.
As Muslims, our five daily prayers can also provide some useful structure to the day.
After Fajr, rather than immediately going back to sleep, you could open the curtains, sit somewhere light and spend some time making dhikr, reading Quran or making dua.
It’s a lovely way to look after yourself spiritually while beginning your day with some structure.
2. Ask About Light Therapy if You Struggle With the Darker Months
Something I came across while looking into SAD was light therapy.
Light therapy involves sitting near a specially designed light box that produces bright light intended to simulate outdoor light.
If light therapy has been recommended as suitable for you, you could potentially use that time to read, make dhikr or simply sit and relax.
However, don’t just take medical advice from me, loves.
I am very much not a doctor.
Light boxes aren’t necessarily suitable for everybody, so if you’re considering using one specifically to help with SAD, check the appropriate medical guidance or speak to a healthcare professional first.
3. Stay Active
I should probably listen to my own advice on this one.
Try to stay active throughout the winter.
When it’s cold, dark and raining outside, it’s very tempting to stay on the sofa under a blanket all day. But regular movement is good for both our physical and mental wellbeing.
You don’t have to start running marathons.
Go for a walk.
Join a women-only fitness class.
Follow a workout at home.
Do something active with the children.
Find a form of movement that you genuinely don’t hate and try to make it part of your routine.
4. Keep a Routine
Having some structure to your day can be especially helpful when you’re feeling low or unmotivated.
Try to wake up and go to bed at reasonably consistent times and have things throughout your day that give it some structure.
Again, as Muslims, our five daily prayers naturally divide the day into different points.
We have Fajr, Dhuhr, Asr, Maghrib and Isha.
Instead of seeing your whole day as one long stretch of time, you can build little routines around those natural breaks.
Having somewhere to be, something to do and a reason to get up can make a real difference when the temptation is to hide under your duvet until spring.
5. Pay Attention to Vitamin D
During autumn and winter, we have less exposure to sunlight, so it’s worth being aware of vitamin D.
Here in the UK, there is official guidance around vitamin D supplementation during the autumn and winter months, and some people may need to pay particular attention to getting enough throughout the year.
Rather than guessing how much you personally need, check current health guidance or speak to a pharmacist or healthcare professional if you’re unsure.
6. Eat a Balanced Diet and Stay Hydrated
Rather than aiming for some impossibly perfect diet, focus on balance.
Enjoy your warming winter meals, but make sure you’re also getting plenty of nutritious foods, including fruit and vegetables.
And drink your water!
Another piece of advice that I’m directing towards myself first.
It’s very easy during the colder months to reach for heavy comfort foods all the time. And there is absolutely nothing wrong with enjoying your roast potatoes.
Try to give your body the variety and nourishment it needs alongside the cosy winter treats.
7. Stay Connected With Other People
This one is really important.
Socialise.
Meet your friends. Visit family. Talk to people. Laugh.
Humans need connection and community, and it’s very easy nowadays to spend enormous amounts of time looking at our phones without actually having meaningful interactions with anybody.
If you can’t meet someone in person, call them.
Send a message.
Have a video chat.
Connect with people online.
Go to a community event or meet other sisters.
Grab your besties and have a laugh.
8. Reduce Stress Where You Can
“Don’t be stressed” is obviously useless advice when the things causing your stress haven’t magically disappeared.
Jobs can be stressful.
Children can be stressful.
Relationships can be stressful.
Life can be stressful.
Even besties might occasionally be causing problems.
Stop it, besties. You’re supposed to be helping.
You might not be able to remove the source of your stress, but you can look for opportunities to give yourself a break from it.
If my children are stressing me out, for example, I’ll really appreciate those hours when they’re at school and I have some quiet time.
Find your equivalent.
It could be reading, taking a bath, going for a walk, sitting quietly with a cup of tea or simply having half an hour where nobody is asking you for anything.
Sometimes you can’t eliminate the stress. You can, however, give yourself opportunities to recover from it.
9. Dress Properly for the Weather
This sounds ridiculously simple, but it makes such a difference.
If you’re going outside in pouring rain wearing something completely unsuitable, you’re probably not going to return home feeling wonderful.
Get yourself a proper waterproof coat.
Wear warm layers.
Get some comfortable winter boots.
Keep yourself dry.
I’ve gone outside before, ended up with my clothes and hijab soaked, and it’s just miserable.
Prepare for the weather and getting outside suddenly becomes much more manageable.
And then there’s the BEST part.
You’ve been outside on a cold, rainy day.
You come home.
You peel off all those wet layers.
You put your cosy pyjamas on.
You make a mug of hot chocolate or tea.
Get the biscuits.
Sit in front of the fireplace…
Which we don’t have.
But just imagine one.
Now that is one of the joys of winter.
10. Prioritise Good Sleep
Finally, look after your sleep.
Try to establish a reasonably consistent sleeping pattern and give yourself enough time to rest without spending excessive amounts of the day asleep.
This isn’t always easy.
If you have young children, work unusual shifts or have other responsibilities, a perfect sleep routine may be completely unrealistic.
Do the best you can.
Sleep affects so many areas of our wellbeing, and everything can feel ten times harder when you’re already exhausted.
A consistent routine, getting daylight during the day and winding down properly in the evening may all help you establish healthier sleep habits.
Be Kind to Yourself This Winter
The darker months aren’t easy for everybody.
Some people absolutely love autumn and winter. Others find themselves counting down the days until spring.
And for people living with Seasonal Affective Disorder, this time of year can be particularly difficult.
So look after yourself.
Get outside during daylight when you can. Keep moving. Eat well. Stay connected with people. Maintain your prayers and spiritual routines. Rest when you need to. Give yourself things to look forward to.
And if what you’re experiencing feels like more than the ordinary winter blues, or it’s interfering with your everyday life, speak to a healthcare professional.
You don’t have to diagnose or manage it by yourself.
As for the rest of us?
We’ve got this, loves.
Get the cosy blankets out, stock up on hot chocolate and prepare yourselves for the season ahead.
Spring will eventually arrive.
Even if, here in the UK, it sometimes takes until approximately June to notice.