How to cope with Seasonal Affective Disorder (SAD)

Winter is "the most wonderful time of the year" for some people - holidays, winter wonderland, cozy nights in etc. However, for others the shortened days and darker nights brings out SAD (Seasonal Affective Disorder).  

What is Seasonal Affective Disorder?-  In case you haven't heard of this term before, this is a type of depression that comes and goes in a seasonal pattern. Can also be known as Winter depression because the symptoms are more apparent during the winter and autumn season and often disappears during spring and summer. Symptoms of SAD can include; irritability, loss of interest in normal daily activities, persistent low mood, sleepy/ lack of energy during the day, food cravings (carbs especially) and weight gain etc. 

(source: NHS uk ) 

Although seeking professional/medical help is certainly the route to managing any form of depression, what can you do for yourself to cope? 

1. Light - Take advantage of the sunny days, spending time outside can boost serotonin levels - this is the chemical in that is responsible for maintaining mood balances in our body. Lack of serotonin leads to depression. Alternatively, make sure you are exposed to natural light when you are indoors, open the blinds and curtains. Light in general lifts up your mood as compared to being in the dark - I work in a dementia care setting and it is a fact that poor lighting can increase anxiety in patients and can affect their mood. 

2. Diet and exercise - It's no secret that exercise can relief stress and boost your overall mood. People who exercise on a regular tends to feel more positive about themselves this is because when you exercise you'll naturally release endorphins. For someone who has SAD or who doesn't exercise on a regular it doesn't have to be anything extremely exhausting - even a little walk can make a difference. Also maintain a healthy diet, avoid foods high in simple carbohydrates (fight those cravings!). Grains, vegetables, fish, poultry and meat are some of the foods containing serotonin. 

3. Good Sleep - When you are depressed you tend to sleep a lot anyway, however avoid napping during the day by staying active and make sure you get enough sleep during the night. Sleeping is just as important as eating and drinking, it helps you keep on track and your mood balanced. 

4. Talk to people and Maintain your routine - Do not isolate yourself from friends and family,  sharing your problems with your loved ones is very important as they will help you get the help you deserve. Lastly, do not neglect your everyday activities/ hobbies, make an effort to stay active. Life is too short to put on pause for temporary setbacks!

If all fails book a winter sun holiday! (but seek help first) 

                                                               

                                                                        -Rue xx 

     

Importance of self care

Being a mental health advocate and as much as I know the importance of self care, I must say  have been having difficulties implementing it into my own life. With me being a full time nursing student, working part time and not to mention other commitments, life has been very busy lately. It was only until two weeks ago when I finally had a whole week off  I realised I haven't been prioritising on things I enjoy doing. Instead, I was either working or at uni and every little free time I had I found myself catching up on sleep. I was exhausted to say the least. Not only was this affecting my wellbeing but it was also affecting those around me. I was slowly becoming a colleague/friend from hell.

Self care is something I have been practising for a long time, there are certain things I like doing simply because they help me recharge, unwind and puts me in a better mindset. Understanding your own needs is very crucial for your overall  health, it is pretty much self therapy that then allows you to focus on other aspects of your life without being overwhelmed or stressed. However, sometimes life can get hectic and it is easy to forget about yourself in the process. It is important we constantly remember to look after ourselves. Usually, when we start to experience an overload burn-out it is very easy to lose focus that what we consider being "productive" actually becomes counterproductive. We also begin to lose interest in everything around us. Taking a little time out to recharge can help you refocus. Also, avoiding situations that are mentally draining and maintaining healthy relationships with yourself and other people is also a way of practising self care.

There are many tips on how to take care of yourself out there, however it is important to remember that self-care is all about what works best for YOU and certainly isn't always luxury. Whether it's keeping active, spending some time alone connecting with yourself,  reading, cooking, travelling etc. whatever  it is that you love and puts you in good spirits,  always make time for it. This will help you cope with life stress and stay on top of your physically and mentally form.

                                                                -Rue xx