Dark and gloomy days stretch into the horizon when the smoke clears after Bonfire Night.
With prices rising at the fastest rate in 40 years, interest rates at the highest level since the 1980s, and the government buckling under the weight of its own divisions, it's hard to stay hopeful. But as the weather turns cold, some people have to deal with the additional pressure of seasonal affective disorder (SAD) which hits when the daylight hours are shortest.
Sometimes known as "winter depression", SAD is thought to be caused by a lack of exposure to sunlight during the colder months, according to the NHS. This affects the body's internal clock and its production of certain hormones, making it harder to regulate mood and sleep.
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For some people, the condition can have a serious impact on their day-to-day lives, with symptoms listed on the NHS website including:
- a persistent low mood
- a loss of pleasure or interest in normal everyday activities
- irritability
- feelings of despair, guilt and worthlessness
- feeling lethargic (lacking in energy) and sleepy during the day
- sleeping for longer than normal and finding it hard to get up in the morning
- craving carbohydrates and gaining weight
- difficulty concentrating
- decreased sex drive
Light therapy, which involves sitting next to a special lamp for 30 minutes to an hour each morning, is a popular treatment for SAD, but the National Institute for Health and Care Excellence (NICE) said its effectiveness is unclear. NICE recommends treating SAD the same way as other types of depression, with treatments like cognitive behavioural therapy, talking therapy or antidepressant medication.
The NHS recommends getting as much natural sunlight as possible and taking plenty of regular exercise, saying "even a brief lunchtime walk can be beneficial". It also advised people to make their work and home environments "light and airy", sit near windows, eat a healthy, balanced diet and avoid stressful situations.
Mental health charity MIND stressed the importance of self-care. It said: "Make the most of natural light. It might help to spend time in natural light, for example going for walks, spending time in parks or gardens, or simply sitting near a window. This seems to be helpful if you experience SAD in winter."
It added: "Plan ahead for winter. For example, try to make meals in advance and freeze them if you know you are likely to lack the energy to do this during the most difficult period."
The charity advised people to keep a diary of symptoms, noting when they start and what triggers them which could help reveal patterns. It also suggested speaking to people about how you feel. For people who feel unable to do so, they suggested the following helplines:
- Samaritans – open 24 hours a day, 365 days a year to listen to anything that's upsetting you. You can call 116 123 (free from any phone), email jo@samaritans.org or visit some branches in person. You can also call the Welsh Language Line on 0300 123 3011 (7pm–11pm every day).
- SANEline – support for people experiencing a mental health problem or supporting someone else. You can call them on 0300 304 7000 (4.30pm–10.30pm every day).
- Campaign Against Living Miserably (CALM) – support for anyone who wants to talk. You can call them on 0800 58 58 58 (5pm–midnight every day) or use their webchat service.
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