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| Identify SAD symptoms |
| Many people are affected by the change in seasons, but for those with seasonal affective disorder, the change has a much greater effect on mood and energy levels, leading to symptoms of depression that have a significant impact on day-to-day life. Symptoms can include a lack of energy, low mood and difficulty concentrating. |
| Kerry McLeod, head of information at the mental health charity Mind, advises speaking to your GP if you notice a change in feelings, thoughts and behaviour that lasts for more than two weeks or keeps returning. |
| See the (artificial) light |
| A light therapy lamp or box may help, says psychotherapist Rakhi Chand. “There’s been a fair bit of research since about the 80s supporting light therapy as being effective for seasonal kinds of depression,” she says. |
| Take vitamin D |
| We create vitamin D from UVB radiation (via direct sunlight). While not clinically proven, a low concentration of vitamin D has been associated with depression. Chand, who takes a vitamin D supplement, says: “Regardless of whether it’s winter or autumn or not, that has an impact.” |
| Get some exercise |
| Just because it is windy or rainy (or both) doesn’t mean you should give up an outdoor exercise routine. Having the right kit will definitely make it a better experience. A pair of waterproof trail-running shoes might be a good investment and means you can take on puddles, mud and slippery trails. |
| See friends |
| Inclement weather can make it easy to stay indoors and not see people, but withdrawing socially can be a symptom and a cause of poor mental health, says McLeod. Try to make plans to see people – and remember that keeping in touch by text or video call is still “a great way to maintain contact and boost your mood”. |
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