Living with Seasonal Affective Disorder

I have suffered from depression, insomnia and anxiety for as long as I can remember. I was termed a “nervous child” when I was younger. However, I wasn’t medicated for my depression until my early 20’s when my dad died unexpectedly in an industrial accident.

Over the years I have had some very dark times and suffered from post-natal depression after my pregnancies and was incredibly lucky to get fantastic treatment from the mental health team including cognitive behavioural therapy (CBT) and access to a psychiatrist.

This gave me an insight into what compounds my moods and also some of the triggers for the changes. For me, sleep is a big issue (or that should be lack of sleep) and I also suffer from seasonal affective disorder where my mood changes dramatically in the darker seasons.

Knowing this – allows me to make allowances but also take active action against it and proactively help my mental health

What I do to try and alleviate my SAD.

1. Sleep – In addition to being prone to depression, I have always suffered from insomnia – heck, it is a family tradition to talk about the fact that my parents got less than 4 hours of sleep until I turned six and then they only got more as I started to get my own breakfast! So I prioritise sleep over everything else. We have as large bed a bed as will fit in our bedroom, yes a super king mattress as there is no need for my restless sleep to interfere with the husbeasts sleep!
2. I have a daylight alarm clock – it wakes me up with a dawn simulation and fills my room with a glow. I try and get up at the same time every day as consistency and routine work for me. My husband is great and brings me up a thermos of tea as he leaves for work before I get up.
3. I make sure that I try and get as much natural light into my home as possible, so open all the curtains as soon as I get up.
4. I use a SAD lamp – I have a 1000 lumens plus lamp that I use for 15-30 minutes each day from September onwards. I have mine at my desk and set to come on at the same time each day.
5. I walk our Dog Alvin at lunchtime each day – he is a great incentive for getting out into nature no matter what the weather.
6. Food, I crave cabs during this time and I try to make sure that I balance that with eating a rainbow. I don’t restrict the carbs as I find that just makes me want to eat them more, but I make sure that I have lots of my favourite fruits and vegetables with them. I think this is much easier as I have a family and I meal plan each week. They keep me in check! I also make sure that I take my Vitamin D spray each day.
7. I don’t drink alcohol on a regular basis, but I do make sure that I switch to decaf at a certain time each day when it comes to my tea or coffee. I try and embrace the cosy and have hot chocolates and make sure I keep hydrated. Some people find that they use alcohol as a crutch this time of year, so choose to avoid it as it exacerbates my unwanted feelings.
8. My family know that I suffer more from September to April and make allowances for that, but they also encourage me to get out and about. Go for more walks. My instinct is to hunker down, but I feel much better the more fresh air and outside time I get. Naturally, I want to socially withdraw, but this adds to my negative feelings so I plan to see friends more often as a way of making me feel better. Having things to look forward to really helps.
9. Hygge – I try to take a page out of our Scandinavian cousin’s books (they have even less winter sunshine than we do) and embrace all things cosy, including lighting candles and our fire, getting my quilts out and gathering with the family when I can. I even light candles, grab a hot water bottle and blanket and snuggle and read on a evening as soon as the darkness draws in (I get the fairy lights out in October)! Apparently staying warm can reduce depression by half.

Mindset can help

Knowing that it is coming can be daunting, but also I know that I can plan for feeling this way. For me, mindset is really important. Knowing that this will pass and that the sun will come back.

I make sure that I celebrate the small things or glimmers that have made me happy each week. Keeping a regular journal can help me find a pattern so I can do more of what makes me happy.

Seek Help

It is important not to suffer in silence and I know that I can always chat with my GP and look at upping my anti-depressants during this time if needed.