YOUR SAD HANDBOOK

‘SAD affects people in different ways, but there are lots of things we can do which might limit the symptoms,’ says Mark Rowland.

These suggestions can help you reset the balance.

1

FAKE THE SUNSHINE

‘Many people use phototherapy,

which mimics natural daylight,’ says Dr Arroll. Try the Lumie Vitamin L Slim SAD Light, £82.50, lumie. com. The Uv-free light can boost your mood in around

30 minutes.

2

YOU COULD ALSO USE A DAWN-SIMULATING ALARM CLOCK

These devices mimic early morning light by coming on before your alarm, then gradually glow brighter. This is helpful if you struggle to get up while it is still dark.

3

GET OUT AND ABOUT Get as much daylight as you can by taking a daily walk or cycle ride. Exercise is a well-known mood-lifter as it releases endorphins, which have a positive effect on mood.

4

HAVE A LAUGH

Giggling is one of the best remedies for low mood. ‘It boosts our energy,

decreases stress and improves immunity,’ says Dr Marilyn Glenville. ‘It also triggers the release

of endorphins, which in turn makes us feel happier

and relaxed.’

5

REDUCE THE PRESSURE ‘Taking on too much will make you feel

stressed and run down, so don’t overstretch yourself,’ says Mark Pinches, head of coaching at Westfield Health. ‘Break down large tasks into smaller ones and prioritise so that you can stay productive without burnout.’

6

USE SUPPLEMENTS

While a well-balanced diet is important, you may want to supplement in the winter months. B vitamins are known to play a role

in producing mood-boosting brain chemicals. ‘Rich sources are found in eggs, meat, fish, oats and brown rice,’ advises nutritionist Lily Soutter (lilysoutternutrition.com).

7

EAT TO BE WELL

‘Winter can lead to us craving carbohydrates and, while these are a vital part of any diet, it’s important to strike a balance,’ says sleep expert Dr Nerina Ramlakhan. ‘Snack on foods that help produce serotonin like walnuts, bananas and tomatoes. Diet plays a role in quality of sleep, so avoid a heavy meal before bed. If you wake up in

the night feeling hungry, have a snack before bedtime,’ she advises.

8

GET MORE VITAMIN D

A study by the University of Georgia linked low vitamin D levels with an increased risk of SAD. You can find this vitamin in oily fish (e.g. salmon, mackerel), red meat, egg yolks and some fortified foods.

9

PRIORITISE SLEEP

‘If you’re burning the candle at both ends, you’re bound to be tired,’ says Mark Pinches. ‘Getting a good night’s sleep is the only way you can properly recharge your batteries.’

10

TAKE REGULAR BREAKS ‘Working long days in winter will mean there’s not much time left during the evening for “you time”,’ says Mark Pinches. ‘Take a break to recharge.’ Instead of using all your annual leave in the summer, spread your time off throughout the year.

11

BE TECH-SMART ‘Information overload and constant connection can negatively impact your mood,’ says Dr Ramlakhan. ‘While it might be tempting to cuddle up with your ipad, make sure you allow your brain to switch off in the evenings. Avoid social media accounts and emails for 90 minutes before bed. Instead, read a book, listen to relaxing music and have a bath using relaxing essential oils.’