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DepressionMental health conditionsOH service deliveryWellbeing and health promotionOccupational Health

Five ways to mitigate seasonal affective disorder as nights draw in

by Dr Juliet Anton 29 Oct 2021
by Dr Juliet Anton 29 Oct 2021 Shutterstock
Shutterstock

With the clocks going back this weekend, darker, gloomier commutes and working days will be the norm for the next few months. Chartered psychologist Dr Juliet Anton outlines fives ways to help mitigate ‘seasonal affective disorder’.

The clocks are due to go back this Sunday and this inevitably means dark, gloomy nights are around the corner. With early nights limiting the amount of sunlight we get, this can have a negative impact on our mood – potentially leading to the mental health problem ‘seasonal affective disorder’ (SAD).

SAD, as most occupational health practitioners will undoubtedly already be aware, is a type of depression that is most commonly known as the ‘winter blues’.

Symptoms of SAD can overlap with symptoms of depression (in other words, persistent low mood, a lack of interest in daily activities and feelings of despair, guilt, and worthlessness).

However, SAD is specifically caused by the cold season, where we experience reduced sunlight and engage in limited activities in order to get through the winter months.

Here, then, are five tips that occupational health professionals can be encouraging employers to be communicating during the dark, winter months.

Seasonal affective disorder

Seasonal affective disorder: How to support staff through the winter

How to help workers with seasonal affective disorder

One in four employers come across seasonal affective disorder (SAD)

1. Take in as much sunlight as you can. Whilst sunny weather is a rare sight across the UK in winter, it is still important employees head outdoors and take in the fresh air whenever they can.

Winter weather means that people are less inclined to do any activity let alone go out for a walk but, getting enough vitamin D is important in helping you lift your mood.

Even if the weather is dark, rain is pouring down and you can’t bring yourself to head outdoors, employers should be looking at ways to bring as much daylight into the workplace as possible, or even simply encouraging employees (whether in the office or still home working) to sit near a window while working.

Encouraging teams to get tasks done and out the way earlier on in the day, while it is still light, can also be valuable.

2. Encourage regular exercise. Encouraging hormones such as dopamine and endorphins are a fantastic way to lift your mood, especially in the winter.

It makes sense therefore, for employers to be reiterating the value of more active, less sedentary, working lives. Employees should be encouraged to be as active as possible, whether that’s a workout at the gym, going to the leisure centre, a more active commute or even just getting out for a brisk walk at lunchtime.

Travelling to and from your gym or leisure centre, or even just down the high street at lunchtime, will expose you to much-needed sunlight, too. Getting your blood pumping is an incredibly effective way to ease a low mood and will leave you feeling more positive as you tackle the remaining day.

All this can, of course, have the additional advantage of improving musculoskeletal health.

3. Eat ‘the rainbow.’ When sunshine is in short supply, infusing your diet with some healthy choices is a great way to give your mood a boost.

Using cognitive behavioural therapy can encourage employees to understand any difficulties in terms of thoughts, emotions and behaviours; and it gives people the skills and techniques to help them manage their difficulties in their own way.”

Ensuring employees have access to citrus fruits – so ‘fresh fruit Fridays’ if nothing else – can help us to feel refreshed, while including green vegetables in canteen options can give us an influx of iron and energy – perfect for combating lethargy.

There may be mileage, too, in encouraging better diet and cooking behaviours, perhaps through recipes or menu on the office intranet, a staff cookery club or promoting the value of vitamin D supplements during the winter months.

4. Use cognitive behavioural therapy. It’s not uncommon for people to feel they just have to carry on regardless, whatever their mood or feeling. But ignoring our mental health problems will often simply mean they stack up for later.

It is important employees recognise they can get help when they need it. That could be via an employee assistance programme or even referral to mental health professional, such as a psychologist. There are also apps that employees can use (without wanting to make it too much of a blatant plug, such as my self-help app AskDoc).

Using cognitive behavioural therapy can encourage employees to understand any difficulties in terms of thoughts, emotions and behaviours; and it gives people the skills and techniques to help them manage their difficulties in their own way.

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5. Try a light box. Bright light therapy is considered effective for battling SAD. Sitting in front of a light box for around 20 to 30 minutes a day can help encourage a chemical change in your brain that boosts your mood which in turn, addresses symptoms of SAD.

Safe to use and widely available, a bit of light therapy may help you feel braver and brighter on your chilly winter commute to work.

Dr Juliet Anton

Dr Juliet Anton is a chartered psychologist and founder of self-help app AskDoc

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