Seasonal Affective Disorder, otherwise known as SAD, is a form of depression that comes and goes in a pattern with seasonal change. Over the course of the autumn/winter period, sufferers feel a change of mood, decreased energy or motivation, may sleep longer or lose focus.

Over a third of those aged 16 years+ suspect they may have SAD, suffering from low moods in autumn and winter and Londoners are significantly likelier than those anywhere else in the UK to have been diagnosed with SAD (over 11% of people in London).

Dr Sarah Perkins, a Clinical Psychologist specialising in anxiety and mood disorders at Schoen Clinic Chelsea, explains: “The symptoms of SAD usually peak in the months of January and February. The main cause noted is the lack of sunlight which could prevent a part of the brain, the hypothalamus,  from functioning properly which consequently affects a number of issues, such as:

• The production of melatonin – a hormone that makes you feel sleepy.  Sufferers of SAD may produce higher levels.
• The Production of serotonin – the hormone that affects your mood, appetite, and sleep; reduced serotonin is linked to feelings of depression.
• The body’s internal clock (circadian rhythm) – your body uses sunlight to time various functions such as when you wake up.  Lower light levels can disrupt your body clock leading to SAD symptoms.

For some, SAD symptoms can come on during summer months and feel lighter during the wintertime, however that’s quite rare”.

The most common symptoms of SAD include:

• Persistent low mood
• Excessive sleep or sleeping longer than normal
• Decreased ability to focus or concentrate
• Loss of interest or pleasure in activities formerly enjoyed
• Irritability and anxiety
• Feelings of guilt and hopelessness
• Fatigue, or low energy level
• Decreased sex drive
• Increased appetite, especially for sugary foods and carbohydrates
• Physical issues, such as headaches

Dr Perkins continues: “For many people, SAD can cause significant disruption to their work, home-life and relationships. Regular exercise and getting natural light can alleviate or lessen the symptoms. An early morning walk is highly recommended.”

Ways to help if suffering with SAD;

• Take in as much natural light as possible, go for a walk or try to wrap up and have your drinks out in the open.
• Exercise can help boost your mood naturally. If you do not have the energy to overcome your SAD inertia. Try and co-ordinate exercise or a class workout with a friend and give them permission to be forceful in their encouragement insisting you accompany them to do exercise.
• Dawn simulators or alarm clocks that mimic the sunrise by producing light that gradually increases in intensity, were as effective as light therapy for people with mild SAD, according to a study published in July 2015 in the Journal of Affective Disorders.
• Consider whether it would be helpful to talk to a mental health professional or carefully select people in your life to talk to when you are feeling low.
• Taking a course of antidepressants from autumn until spring is an option to support the relief of symptoms such as depression.
• Working to make sure you have social events planned so that any depression doesn’t leave you totally isolated and alone with your thoughts.
• Spend time with a pet. Studies have shown that pets can improve mood, reduce stress and anxiety and even decrease high blood pressure.
• Avoid isolating yourself. Keep in contact with others as this will be vital for your wellbeing. Even if you are reading a book, it is beneficial to do this in the same room as someone else

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1. AJ Garcia
2. Ethan Sykes
3. Meghan Holmes
4. Andrew Neel

Words by Dr Bunmi Aboaba, Food Addiction Coach

Puppies aren’t just for Christmas, and resolutions aren’t just for New Year. If you feel you need to make changes in your life, you don’t have to wait another eleven months to do something about it. But you do need to give yourself the best chance of success, and that means planning.

The top resolutions taken on each January (more exercise, weight loss, better diet) put food at the heart of most goals, and an important part of changing eating habits is identifying triggers. Do certain situations, feelings, moods or times of day prompt you to overeat? If so, it is likely you are being triggered. Triggers are habitual and operate unconsciously and will have you reaching for food, even when you’re not hungry, to satisfy an unmet need.

Ask yourself:

They’re likely to be highly refined carbohydrates as these are particularly addictive and satisfying due to having high concentrations of sugar, salt, and fat. These types of foods release feel-good hormones, which keep you wanting more!

Take some time to outline the specific foods you find hard to resist so that you can become more aware of your personal food triggers.

Additionally, try to understand what emotions and environments trigger you to self-sabotage.

● Do you crave certain foods when stressed, sad, or happy?

By acknowledging your triggers, you are taking the first step in gaining control of your eating habits.

After a challenging two years of lockdowns, illness, and uncertainty, I expect these results to be the same, if not more heightened, as we seek to improve our overall health and sense of wellbeing.

So, bearing in mind nearly 25% of us fail to keep our resolutions, what actions can we take to make them stick?

Set Your Intention

To progress and reach your goals, you must start with understanding where you’re at now. You can then set your intention of where you want to be.

Create a clear picture in your mind of where you are going and what you want to achieve. Intentions and beliefs are powerful – they will make all the difference to your journey.

It’s all to do with bringing your goals, hopes, and aspirations into conscious thought and connecting them to your whywhich will empower, motivate, and inspire you to keep going.

You must understand that you are not hopeless or the victim of uncontrollable urges and circumstances. Instead, remember that you hold the power to change direction and transform yourself into whatever you wish to be. This, however, requires time, honesty, and commitment. 

When setting your intentions, answer the following:

Set SMART Goals

As a food addiction coach, I recommend that all my clients set themselves SMART goals. This acronym stands for specific, measurable, attainable, realistic, and time-specific. An example of how this could be applied to a goal such as exercising more could look like this:

Those who do not set themselves SMART goals are the ones who are unlikely to achieve their preferred outcome. They are more likely to become disheartened, frustrated, and impatient. As a result, they lose sight of their goal and the intention behind it.

Practice Mindful Eating

How you eat and where you eat is also crucial to your fulfilment. Consider the atmosphere in which you consume your meals. To maintain healthy eating habits, you must actively consider your mind-body connection. 

How can you encourage a more mindful way of eating ?  

These practices will strengthen positive messages to your body to nurture your mind-body connection and you will begin to find fulfilment and satisfaction from the act of being present and aware at mealtimes. 

Plan Your Meals

Meal planning involves thinking ahead and planning the foods you will consume. This helps ensure that you have healthy food choices to hand and are less likely to return to old habits and pick up unhealthy foods.

It is vital to focus on bringing joy and excitement into your meals rather than think about what you are missing out on. Changing what you eat requires dedication and forethought, so try and plan a week in advance.

Consider commitments, responsibilities, and who you will be eating with each day. Pay particular attention to those days when you might be tired or stressed and plan an easy option to avoid falling into detrimental stress eating habits.

Select foods that will nourish both mind and body. Think about colour, texture, flavour, and variety. This will help ensure that you do not get bored with your new eating routine.

Every meal you plan and eat should bring you health, emotional wellbeing, energy and pleasure.

Recognising your success and achievements is vital for your ongoing recovery and long-term health. Remember, achieving your new year goals is not a test of willpower. Instead, breaking habits is a journey. There will be times where you feel inclined to give up or where you make a detrimental choice. However, be kind to yourself, acknowledge how far you have come, and celebrate the path you are on!

To discover an alternative method to weight loss, healthy eating, and long-term food serenity, try my Craving Freedomcourse. A gentle approach to beating food cravings and developing a healthy relationship with food.