Winter depression, or Seasonal Affective Disorder (SAD), affects 30% of people in the UK. The key to coping, says Dr Natasha Bijlani, lies in addressing the symptoms
THE EXPERT DR NATASHA BIJLANI is a consultant psychiatrist at the Priory Hospital Roehampton. She specialises in mood disorders, including SAD, and neurological disorders
1 LIGHT UP YOUR LIFE
The core issue with SAD, which makes it different from other affective disorders, is a lack of sunlight. Bright light increases production of serotonin, a neurotransmitter in the brain that’s thought to affect mood. So you need to increase your exposure to light. Try to get out of the house in daylight hours, and, indoors, use a light box [aka SAD lamp]. Make sure you have the right kind for your needs – different light boxes emit different strengths – and that you’re using it for the right amount of time – follow the instructions. Don’t try to use domestic electric lights, it’s got to be a specially made lamp, with 4000 lux minimum.
2 SAD HABITS
A good routine is vital, and it’s all about self-discipline. Set yourself a clock to wake up, and make sure you go to bed with enough time so you won’t feel lethargic in the morning. Try to get out of the house first thing – if you can combine this with exercise, even better. When we move, we’re improving our circulation, but we’re also releasing endorphins, which are like natural antidepressants.
3 STEP AWAY FROM THE SNOOZE BUTTON
One of the symptoms of SAD is wanting more sleep, but too much sleep is as bad as too little. Everyone has an optimal amount of sleep they need to function normally, and if you linger in bed, you’re going to be left feeling worse. Be disciplined – get up, get showered, and get out of the house before starting your day to give yourself the best c
