Do you struggle as the seasons change?
Some people love Autumn. They enjoy the chill in the air, pumpkin-spiced lattes and darker nights curled up under a blanket. But for some, it can cause them to feel exhausted, unmotivated, anxious and tearful. Seasonal Affective Disorder, also known as SAD or winter depression, is a depression brought on by changes in the weather and temperature. This time of year, as our days grow shorter, you’re more likely to suffer from SAD, but it’s also worth noting that some people also suffer during the warmer months. SAD is not simply being unhappy during the winter months; it can be debilitating with a variety of symptoms, including persistent low mood, a lack of energy and a loss of interest in things they used to enjoy. People suffering from SAD will often isolate themselves and feel physical aches and pains.
Who suffers from SAD?
It’s estimated that 1 in 15 people will experience SAD and that it’s three times more common in women than it is in men. There’s no definitive reason for this, but it’s suggested that our hormones, in particular our oestrogen cycles and sensitivity to light and temperature changes, may make us more susceptible. If you suffer from other mental health concerns, such as depression or anxiety, your symptoms may worsen with SAD.
We know that when it’s dark, our body produces the hormone melatonin that makes us feel sleepy at night. Some people with SAD appear to produce higher levels of melatonin, leading to feelings of lethargy. Whilst serotonin, commonly known as the ‘happiness hormone’, can be difficult for people with SAD to regulate during the colder months.
How can we feel better?
Whilst escaping somewhere warm and sunny may feel like your only option, there are some practical things you can do to help yourself.
Sunlight: It may sound like a simple cure, but getting as much natural sunlight as possible boosts our production of serotonin and decreases melatonin, making us feel happier and more energetic. Sunlight also helps to reset our circadian rhythm, our body’s internal clock, which is responsible for things such as our sleep-wake cycle and hormone production. If you struggle getting natural sunlight during the day, then a special lamp called a Light Box can be used to simulate it.
Regular exercise: We know that exercise stimulates the release of endorphins and serotonin, which reduces stress and helps us achieve better quality sleep.
Nutrition: A balanced diet can play its part in managing SAD. Omega-3 fatty acids found in fish and nuts have been linked to improved mood. Whilst cutting out, or at least minimising, the amount of processed food and refined sugar you consume may also help prevent energy crashes.
Can solution-focused hypnotherapy help?
Yes, it certainly can! Solution-focused hypnotherapy, grounded in neuroscience, is a gentle yet incredibly effective form of therapy for a variety of concerns such as anxiety, depression and SAD.
By reducing stress levels, encouraging you to focus on the positive aspects of life and supporting you to change your thoughts and behaviours, solution-focused hypnotherapy can help you feel happier, more motivated and more in control. The use of hypnotic trance, a very natural state, makes it easier for you to take those actions that you decide will benefit you.
If you’d like to learn more, please book a free, no-obligation initial consultation using the link below. I see clients either online via Zoom or face-to-face in my therapy room in Spalding town centre.