Sunday 30th October the clock go back at 2am in the morning – when you’ll gain an hour’s sleep but will be confronted with colder, darker evenings. It also often triggers the onset of Seasonal Affective Disorder (SAD) in nearly 1 in 3 people in the UK.
Women are 40 per cent more likely to be affected and one in five adults already has a Vitamin D deficiency.
In order to safeguard against SAD this winter, here are several things you can do when it comes to mind, physical activity and diet:
Write down any pessimistic thoughts
Rid the mind of pessimistic thoughts by writing them down at the end of a day. This will improve positivity upon waking up and the body will feel fresh and revitalised after eliminating the negative energy.
Hypnotherapy can help with Seasonal Affective Disorder (SAD) as it can be tailored to target parts of the brain that is responsible for mood control, sleep and hunger and is a very relaxing technique which is non-intrusive and is drug free.
Allow as much natural sunlight as there is into the home by keeping windows and curtains open during the brightest parts of the day.
Being around other people will improve your mood and reduce feelings of isolation.
Regular exercise – especially outdoors – can reduce symptoms of the milder forms of SAD. Early morning walking, jogging and hiking are particularly helpful as this maintains some form of schedule and proactivity (people living with Seasonal Affective Disorder often find it more difficult to find the motivation to wake up in the morning – worsening the symptoms). Continual exercise will also help with the weight typically gained by sufferers of the condition. Exercising for between 30-60 minutes a day will boost serotonin, endorphins and other feel-good chemicals in the brain – resulting in a higher self-esteem and promoting interaction with other people if done through a gym or club.
You need Vitamin D
Vitamin D: this is the most effective way to beat the blues. Most people do not know that Vitamin D is in fact a hormone, which has a profound effect on how we feel and our mood.
Raise your spirits with carbs
Carbohydrates such as peas, beans, whole grains and vegetables can help to regulate levels of serotonin (a mood regulator in the body) and so eating a reasonable quantity of these daily can raise spirits.
Eat foods rich in Omega-3
Eat plenty of foods rich in omega-3 such as fish, walnuts, and flaxseeds – eating healthily is an immediate mood boost as fatty foods make the body sluggish and bloated.
Avoiding excess caffeine, alcohol and nicotine can reduce stress levels – a side effect often associated with Seasonal Affective Disorder.
Wellbeing Practice can help with lifting your mood and avoiding Seasonal Affective Disorder (SAD) call us today to take your steps to wellbeing 01202 830247 or click here Contact us