Time to get ready for winter: some tips from a SAD sufferer
By John Nye
It is 1st August. This morning dawned dull and I used my lightbox for the first time since I put it away in March. As a sufferer of Seasonal Affective Disorder (SAD) I have learned from experience that I need to start preparing for winter now.
Over the years I found that during the winter months I would feel lethargic, unsociable and irritable. I could not cope with the stress of commuting. When I was tired I would often find I could not get to sleep at night and even after a good night’s sleep I was not refreshed for the day ahead. I was drawn into comfort eating. All this would be punctuated by short bursts of manic activity – usually related to bright weather – followed by longer periods of depression.
Any of this ring a bell? It took me years to recognise that I was suffering from SAD to a clinical level after it had severely affected my work and relationships. The good news is that there are ways of controlling SAD and, as I learned about it, it made me look at life from a new perspective.
I expect most people will recognise some of the above symptoms and put them down to winter blues. But doing nothing about it can eventually lead to a disastrous winter when depression continues well after spring has arrived (as happened to me) or to a series of bad winters. Everyone’s experience of winter will be different, of course, but I offer my experience to those who may be wondering why they feel so down in winter in the hope that it will help them.
There is a simple equation – as it gets darker, we start to lose energy and draw inwards. There are clinical explanations (to do with various hormones) for this and why it affects some people worse than others. If we cannot cope, we can start to fear the winter.
Our ancestors recognised the change of seasons and set aside particular tasks to be done during the winter – mending tools, for example. They recognised that it was not possible to be as productive in the winter as in the summer. Our 24-hour society does not and this increases the pressure on us if we are not feeling energetic.
The first step to coping is, of course, to recognise what is going on and admit one may be suffering from SAD – not necessarily something that’s easy given our society’s broadly negative attitude to mental illness. At this point you may want to consult your GP for advice. But most important is to develop strategies for coping with the reduced light of winter. For me this involves:
Developing a positive attitude to winter. Not easy if winter is generally a bad experience but it’s useful to challenge yourself by writing a list of the positives. Mine include finding a cosy pub with a roaring fire, the peace of the park or countryside when fewer people venture out and indoor activities such as researching my family history. The more you focus on the good things, the less winter will get you down.
Implementing plans early. A few years ago I realised that the end of August was a key point of the year because it had particularly negative associations. Not only are the days noticeably shorter but they signify the end of holidays and the memory of returning to school still embedded in one’s psyche after all these years. A birthday at the beginning of September reinforces the idea of ‘another year gone’. To me then August Bank Holiday marks the potential onset of SAD. It’s worth you reflecting on the point at which you feel is the start of the winter – as for me, it may be earlier than you think.
Using a lightbox. This is the best investment I’ve ever made. The simple solution to reduced natural light is to replace it with powerful artificial light. Again, according to your daily rhythm, you can work out the best times to use it. For me I find I need it if the morning is dull from August onwards. I’ll generally use it every morning once we’re into September and, as the days get shorter in the afternoon around sunset too. Light boxes can easily be purchased online and may also be found in the bigger branches of high street chemists. Don’t forget to review your lighting at home to maximise exposure to natural light and have the best artificial lighting you can find.
Brightening up the workplace. It’s no good having the best lighting at home if you have inadequate lighting at work. So take a lightbox to work with you – you’ll need it when the sun sets early and it’s nice to have a boost of light when you get in on dull days. Ask for permission if you feel the need – it shouldn’t be refused. You can also ask for the lighting around your workstation to be improved.
Reducing stress levels. Reduced energy can affect your ability to ‘take things in their stride.’ The less stressed you are the better you will be able to cope with pressure and the irritations of life. If you commute, take advantage of any flexi-time arrangements so that you can travel at less crowded times. If you don’t have access to flexi-time, ask your employer to allow you to adjust your work pattern.
Using the Disability Discrimination Act. Under this Act employers have to make reasonable adjustments so as not to put people with a disability at a disadvantage. SAD falls within the Act’s definition of a disability and requests for extra lighting and adjustments to work patterns are likely to be deemed ‘reasonable’. The Disability Rights Commission website (www.drc-gb.org) has guidance on the Act.
Getting plenty of exercise and a healthy diet. Getting out in the fresh air at lunchtime for a brisk walk – preferably in a place where there are some trees, birds and squirrels – will find the endorphins kicking in and make you feel better. If you can build in a walk on your morning and evening commute, so much the better. It’ll help you stay away from those comfort foods that leave you feeling lethargic.
Developing a daily pattern. Within this make sure you get plenty of sleep – you will find that you probably need more in winter. You may find you have to forgo some pleasures by going to bed earlier but, personally, I now enjoy feeling more rested than doing something in the evening that, whilst enjoyable, will make me pay next morning by feeling more stressed and irritable. Then I feel less inclined to get up! Having a set routine helps eliminate stress.
Reiki and other therapies. There are many therapies out there that help you relax and I suggest you find what works for you. I found Reiki some four years ago and for me it’s ideal. The fact that you can treat yourself everyday is the big advantage – I’m not dependant on waiting for an appointment with someone else, I just do it. In winter waking up, giving myself a full treatment with some soothing music in the background and then reading with my lightbox on is the start of my daily routine.
Taking a winter break in the sun. Personally, this isn’t for me – I don’t do flying - but some people find it helps. However, you could find you are even worse off when you come back to the darkness.
Celebration & ceremony. Our pagan ancestors would have celebrated the cycle of the year at Samhain (Halloween) marking the coming of the darkness and the time of renewal, Yule (the winter solstice) making the turning of the year when the days start to lengthen again and Imbolc marking the first signs of life returning (where I live usually the first daffodils). Recognising the cycle of the year and celebrating the purpose of each season can help to reverse the negative associations winter can have.
These are all things that have worked for me. They have not come about by sitting down and making one plan but by experimentation. So my ability to cope has increased winter by winter. But there have been setbacks too when things outside my control have proved stronger than my strategies – though I’m sure things would have been far worse without them.
Your experience will not be the same as mine but do try some of the strategies out to see what works for you. Be realistic in your expectations – SAD may have taken years to develop, so won’t disappear in one winter. But if you recognise it and do something about it now next winter should be better than last.
John Nye is a Reiki practitioner based in Surbiton, Surrey. For further information, he has a web site – www.reikijohn.co.uk.
This article was posted by John Nye
