The winter months and the colder temperatures can sometimes trigger a slump in our mood. This is known as Situational Affective Disorder (SAD).
If you find are experiencing this try these techniques to boost your mood.

Typically, those with SAD will experience some of the following symptoms:

Symptoms and Causes of SAD

Low mood
Weight gain due to overeating
Weight Loss
Sleeping more often than usual
Lack of enjoyment in activities normally found pleasurable
Irritability

Those with SAD may experience weight loss due to lack of appetite, issues sleeping or insomnia, and feelings of anxiety. There are several proposed theories to explain SAD, most of which come from a biological perspective. These include a lack of vitamin D and serotonin and overproduction of melatonin.

Natural Remedies

There is a range of options widely used to treat SAD some of which include drug treatments such as antidepressants, as well as cognitive behavioural therapy. Alongside these treatment methods, patients may benefit from a range of natural remedies that can be used to manage and prevent symptoms.

Light Therapy

Studies have shown that bringing light into the home has benefits for you mood and helps to regulate the bodies circadian rhythm. A salt lamp, light box or even a collection of carefully monitored candles can help- even for as little time as 30 minutes a day.

Himalayan Salt Lamp Rock Crystal Natural Light

More advanced light therapy is a common natural remedy used to treat seasonal affective disorder and is characterised by the use of a light box to replace the lack of sunlight in the winter months. The light emitted from the box is approximately 20 times brighter than typical indoor lights. Its use is recommended for approximately 30 minutes to two hours per day, early in the morning.

In order to prevent potential symptoms from developing, users are suggested to start light therapy before winter months begin. Furthermore, results are normally seen in a few weeks. Activities such as reading and eating are permitted while using the box, as long as light enters the pupils.

Light therapy may not be appropriate for everyone though. For example, its use is not recommended for on photosensitising medication such as antipsychotics and phenothiazines. Potential side effects for others may include headaches, eye strain, and blurred vision.

Exercise

Exercise is known to have a myriad of health benefits. It is linked to the prevention of cardiovascular and metabolic diseases, and muscle bone and joint diseases. The effectiveness of exercise interventions has been observed in those with non-seasonal major depression. As a consequence, these are being investigated for their usefulness in SAD.

Research investigating the impact of light therapy and aerobic exercise on symptoms of SAD found that 20 minutes of pedaling on a stationary bike was as effective as light therapy in producing a significant reduction in symptoms. Furthermore, it is suggested that regular exercise can increase serotonin levels in the brain. This finding could be beneficial to those with SAD, who typically have lower serotonin levels during depressive episodes.

The timing of exercise is important. For those with SAD, exercising at night is not recommended because it could cause a phase-delay in the onset of melatonin release during the following night. Melatonin is a hormone produced by the pineal gland, which is involved in the regulation of wakefulness. If the cycle of melatonin production is disturbed by night-time exercise, individuals may struggle to sleep the following night.

Vitamin D

Vitamin D is synthesised by the skin following exposure to sunlight and is believed to play a role in serotonin activity. Those with SAD have been found to produce less vitamin D, and its deficiency has been associated with clinically significant depressive symptoms.

There are two natural remedies with the potential to address this. Firstly, those with SAD could spend more time outdoors. They should plan winter vacations to sunny climates before winter starts since after this period they lose the motivation to do so. Secondly, vitamin D supplements could be taken to increase levels. If taken before winter darkness begins, it may prevent the onset of symptoms.

Diet

Research has found that implementing diet changes may have a positive impact on reducing the onset and severity of symptoms in those with SAD. Specifically, patients should cut out nicotine, caffeine and alcohol consumption, while maintaining a balanced diet such as the The Clean Eating Diet.

The consumption of processed food should be avoided due to the lack of vital nutrients including folate in such foods. Folate is found in a variety of vegetables including broccoli and Brussel sprouts, as well as legumes. Low levels of folate have been found to be associated with an increase in the onset of depressive symptoms.

Self Help

Finding ways to reduce stress is also of benefit in preventing the symptoms of SAD or at least in reducing their severity. Some methods could include meditation on deeper truths, walking, and intentionally focusing on the beauty and detail in ordinary things.

As well as prescription drugs, therefore, there is a range of natural remedies that can be used in order to treat some of the symptoms associated with seasonal affective disorder.

It is always beneficial to monitor your own mood and if you are feeling sad or depressed or if you are unable to manage your symptoms contact you family Doctor or a Health Professional to ensure you have support.

The following contact numbers are for Queensland Australia. If you are in need of support or know someone who is in need of support contact the Health Service of your local area.
Emergency 000
Lifeline 13 11 14
Kids Helpline 1300 789 978
DV Connect Women’s line 1800 811 811
DV Connect Mensline 1800 600 636
Suicide Call Back Service 1300 659 467

How to Manage Loneliness -14 Ways

A survey in 2019 by the Consumers Health Forum of Australia reported that at least 15% of Australians were experiencing high levels of loneliness. This indicates that loneliness was already present prior to the pandemic from COVID-19. COVID-19 restrictions forced people to stay at home and therefore reduced social contact and accessibility to loved ones and friends and has caused a dramatic increase in loneliness.

For some people lifting these restrictions has not alleviated their feelings of loneliness. They continue to feel isolated, disconnected from friends and family and have lost contact with work colleagues. This could be because they are working from home and missing the daily interactions and meetings at coffee shops.

Loneliness can affect anyone, at any age. We can also experience loneliness at different times of our lives.

Feelings of loneliness are manageable, connect with your family, friends and work colleagues or practice self care increase your feelings of self worth and self esteem.

Try these 14 simple things that will help you to feel more content and connected.

Connecting with Others

The quality of your relationships matters more than the quantity. Build a network of support where you can feel loved and cared for.

Try these techniques:

Stay in touch. Make your family and friends a top priority. Block out time to spend together on a regular basis. Take the initiative to plan outings and parties. Set up weekly coffee dates and phone calls.
Open up. Allow yourself to be vulnerable. Express your thoughts and feelings. Talk about sensitive subjects. Pick a quiet time and place. Slow down and listen to each other.
Maintain boundaries. Healthy relationships are based on respect and trust. Understand your limits when it comes to personal space and making commitments. Let others know how you expect to be treated.
Express appreciation. Strengthen your relationships by showing gratitude and affection. Thank others for their kindness. Recognize their talents and accomplishments.
Volunteer your services. Helping others puts your own troubles into perspective and makes you feel more connected. Sort cans at a local food bank or go grocery shopping for an elderly neighbor.
Join a club. Find others who share your interests. Start a running group or browse through Meetup for events that interest you.
Prepare for transitions. There are times in life when you’re more likely to feel lonely. If you’re moving to a new city or getting divorced, be proactive about staying engaged.

Appreciating Your Own Company

Do you enjoy spending time alone? Practicing self care will help you to realise that being by yourself can be a positive experience and will help you relate more successfully to others.

Keep these ideas in mind:

Accept yourself. There’s a difference between being alone and being lonely. Value yourself for who you are. Let go of judgements and embrace your feelings.
Build your confidence. Think about the purpose of your life. Clarify your values and use them to set meaningful goals. Give yourself credit for making an effort.
Limit screen time. Do you use your devices to distract you from your thoughts? Put your phone away for a few hours a day. Turn your TV off unless you want to watch something specific.
Continue learning. Devote your extra free time to acquiring new knowledge and skills. Take courses online or attend classes at a local university. Read books and listen to podcasts.
Find a hobby. Fill your leisure time with challenging and enriching activities. There are hobbies to match any kind of interests or budget. Browse through magazines or ask your loved ones what they enjoy doing.
Seek balance. Most adults need some time to socialize and some quiet time for themselves. Find the schedule that works for you.
Consider counseling. If you have these feelings much of the time, it could be a sign of more serious issues such as depression, and professional help may greatly benefit you.

Loneliness can have serious consequences for your physical and mental health. If you feel empty and isolated, reach out to friends and family or talk with a therapist. You deserve to have positive relationships with yourself and others.

The numbers below are from the https://www.healthdirect.gov.au/mental-health-helplines

FriendLine supports anyone who’s feeling lonely, needs to reconnect or just wants a chat. You can call them 7 days a week on 1800 424 287, or chat online with one of their trained volunteers. All conversations with FriendLine are anonymous.

Kids Helpline is Australia’s only free 24/7 confidential and private counseling service specifically for children and young people aged 5 to 25. Call 1800 55 1800.

Lifeline provides 24-hour crisis counselling, support groups and suicide prevention services. Call 13 11 14.

MensLine Australia is a professional telephone and online support and information service for Australian men. Call 1300 78 99 78, 24 hours / 7 days a week.

MindSpot is a free telephone and online service for people with stress, worry, anxiety, low mood or depression. It provides online assessment and treatment for anxiety and depression. MindSpot is not an emergency or instant response service. Call 1800 61 44 34 AEST, 8am-8pm (Mon-Fri), 8am-6pm (Sat).

QLife provides nationwide telephone and web-based services to support lesbian, gay, bisexual, transgender and intersex (LGBTI) people of all ages. Call 1800 184 527, 3pm-12am (midnight) AEST / 7 days a week.

PANDA (Perinatal Anxiety & Depression Australia) provides a national telephone information, counselling and referral service staffed by trained volunteers, professional counsellors and supervising staff. Many helpline counsellors have had their own experience of perinatal depression or anxiety. Call 1300 726 306, 9am-7:30pm AEST (Mon-Fri).

SANE Australia provides support, training and education enabling those with a mental illness to lead a better life. Call 1800 18 7263, 10am-10pm AEST (Mon-Fri).

Suicide Call Back Service provides 24/7 support if you or someone you know is feeling suicidal. Call 1300 659 467.