Know your triggers

Both winter and summer SAD are generally treated as depression, says Tania. But these tips are worth trying…

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“A common mistake is to self-medicate with alcohol or sugar. It’s short-lived. Booze can reduce social anxiety and boost your mood in the moment but it’s a depressant and can impact sleep quality.

“Sugar might give you a brief high but then blood glucose levels crash to mooddamaging effect.”

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“Some 90% of our serotonin is produced in our gut. So if we’re not feeding our gut well, it impacts our mental health. Add gut-friendly probiotics, like live yoghurt and kefir, to your diet. Plan three small activities a day that you know will get your feelgood chemicals flowing.

And remind yourself, this is temporary.”

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“Research has shown that people with reverse SAD feel immediate relief when exposed to air conditioning, so invest in a good fan.

“For good sleep hygiene, get decent blackout blinds or curtains and aim for a consistent sleep routine, with a wind-down two hours before bed. Listening to a hypnotherapy relaxation is a great idea.” t .BOBHF ZPVS TPDJBM BOYJFUZ “Ahead of social events, plan! What helps you feel calmer and more capable in social settings? Many of my clients nip to the bathroom at an event when they need some space. Take a few minutes to be alone, to just breathe.

“Look at a door or window and follow the edges as you inhale from top left corner to top right, then exhale from top right to bottom right, and so on. Count your breaths and try to slow them down. Aim for the exhale to be one count longer than the inhale.

“It’s a great calming technique when you’re feeling overwhelmed.”