How to get through the winter when you suffer from SAD

Over the years my Seasonal Affective Disorder has gotten worse and worse culminating in my worst year ever in 2022. For me, SAD shows up mainly as super negative self talk and feeling. The smallest mistake is blown out of all proportion, rumination gone wild, everyone hates me, I'm no good at anything and constantly messing up. It's exhausting and turns my mind into a horrible, dark place to be. It's always worst around February-time after the months of darkness before the spring sets in.

In 2023 my partner and I went travelling in Asia so I escaped it thankfully and this year it really feels different, I'm actually finding myself enjoying the winter, revelling in the cosyness of it all. But what's changed? Firstly, my circumstances are very different from 2022 as I'm now working part time, I'm actively prioriting myself over work and generally taking better care of myself. Above and beyond this though there feels like there's been a shift in my perception of winter so here are my top tips for making it through these long dark months.

Changing your outlook

I know this may be easier said than done but last year I really focussed on what I was looking forward to as winter started approaching. Rather than thinking of the cold and dark I focussed on the cosy, curled up under blankets with candles, reading and the feeling of that. I thought about brisk walks in the chilly winter sunshine, wrapped up at home on the sofa, huddled in pubs by the open fire drinking red wine in the afternoons, hearty food with friends, cosy jumpers, the potential for snow (still hasn't quite happened in central London though sadly). I think this change in perception has made a huge difference!

Preparing your home and wardrobe

I've definitely gone all 'hygge' this year 😊. For my flat I've got a load of scented candles, essential oils, blankets, hot water bottle (in its own cosy jumper) and soft lighting. As soon as it gets dark in the afternoon the candles are going on, the hot water bottle is in constant use day and night and there is always a blanket or duvet at hand.

I've also invested in two great coats! Both excellent for the cold weather, one full on sleeping bag coat which I'm loving. I always used to care too much about what I look like to buy something like that but this year it's definitely substance over style and it's amazing! I'm always toasty warm when outside and it also really helps my physical sensitivities (likely neurodiversity symptoms of not having any item of clothing irritating my skin and also the fear of being observed - I can fully hide in this coat!). Definitely the best investments I've made in my own comfort and it's made a huge difference to how I feel this winter. I've also gone all out on the jumpers, getting great joy from digging out my old ones from the winter wardrobe and buying a couple of news ones as a refresh.

Embracing the hibernation

Winter brings such a good opportunity to relax, rest and reset with less engagements and the feeling of 'making the most of it' from the summer gone. It's the best time to hibernate and refresh yourself. I'm very lucky working part time currently and having a couple of extra days to myself, allowing rest whilst also making time for fun activities with my partner or friends. Even without this though I've decided to remove the pressure on myself to do and achieve all the time. A weekend without plans over the winter is bliss. It gives you time for walking, reading, lazy Sunday mornings in bed or just watching rubbish tv. We are as much part of nature as any other thing on this planet, we're not made for constant 'blooming'. We need time to rest, shed our leaves and reset for the new season as well. The way our society works doesn't really allow this but we can make the most of the resting time we can control.

Having something to look forward to

Coming out of Covid in 2022 there was not much to look forward to, we didn't know if it was over, booking anything like holidays felt uncertain. This really didn't help me that horrible winter. This year it finally feels like we're back on track and although there is plenty of other things to worry about in the world (upcoming climate anxiety post coming soon!) it feels like we have a bit more control at least for now. I've got a fair few things booked for this year including a spa trip with my oldest friends for our 30 year friendiversary, taking my brother to a Green Day concert in Berlin for his 40th birthday, going to Glastonbury with my partner and lovely friends/chosen family wedding in the autumn 🥰. I am so grateful to have the means for this but mostly for the wonderful people I have in my life. Whatever floats your boat, big or small, having something to look forward to really helps get through these months.

Get sunshine wherever you can get it!

My partner and I were thinking of getting a bit of winter sunshine over Christmas but put off by the prices we decided to book a break in Madeira for the end of January instead. Not only something else to look forward to but also a great hit of vitamin D to get through the February slump into spring.

Getting away is not always possible. I'm also making an effort, work allowing, to get outside at lunchtime everyday for half an hour walk around my local park (whether it's sunny or not). This is really helping refresh my brain, get present and get at least a little bit of sunshine (on the top half of my face sticking out of my massive sleeping bag coat).

Do it like the Swedes! If you've ever been to Sweden in winter you'll see people sat outside in the sunshine no matter how cold it is with their face up to the sun, eyes closed, just taking it in 🌞. I find myself now doing the same in London. Whenever the sun is out, I'm there standing sunning my face for as long as I can to absorb those precious rays.

Get a lamp. During that dark, horrible 2022 winter this was my saving grace. Work didn't allow time to get outside during the day due to the amount of meetings I had (and my lack of setting/sticking to boundaries) so my daylight lamp was the one thing that really helped. I'd really recommend getting one!

Take good basic care of yourself

I know this is pretty standard so won't labour this point but sleep, diet, exercise are key. Take a vitamin d supplement all year round but especially in winter. It's not the time to put pressure on yourself to 'improve' rather to be kind to yourself, remain and listen to what your body needs. Personally I'm really enjoying running again and the endorphin high helps me through the day. I'm also getting more into yoga and the mindful stretching helps me get in my body and listen to it better. What I'm missing is swimming. I've not found a good pool yet so still searching for options but this is something my body is definitely craving which I've not been able to give to it.

I really hope that these tips may help, not just get through, but enjoy the winter season. It's very much the time of year to be kind to yourself, listen to what your body needs and relax any expectation where you can.

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