Feeling SAD?
The relationships between exercise and seasonal affective disorder
The number of gloomy days we have had recently in the UK has been a sharp reminder that winter is here. And whilst compared to many areas of the world our weather conditions are reasonably benign, it can still significantly impact our lives. If you’re anything like me, it quickly takes its toll on your mood, leaving you feeling unmotivated to do much and generally feeling rubbish.
Have you had feelings of depression or extreme sadness? Have you felt irritable, or low in energy and had difficulty concentrating? Have you been more withdrawn from social situations, or found yourself reaching for the biscuit tin more often? These are all symptoms of seasonal affective disorder (SAD), which is also defined as seasonal depression. Even without a diagnosis, you may have noticed experiencing some of these symptoms now that the darker nights are drawing in, and we are seeing much less daylight (let’s not even get started on the complete lack of sunshine!)
Interestingly, age and gender have been reported as predictors of SAD. For example, women and younger people are more likely to experience SAD. Whilst, as a psychologist, it can be helpful to understand who is more susceptible, it can also be challenging when the risk factors are beyond our, and our clients’ control.
However, this email isn’t designed to be as gloomy as the view from our windows, so how about I share with you my key pointers to minimise the impact of SAD?
Experiencing symptoms such as lack of energy and withdrawal from social situations may mean you don’t feel like doing your normal exercise.
So, consider how you exercise:
Do you want to be around people? Why not attend a local sports club or exercise class.
Would you rather exercise alone, or at home? YouTube is a great place to find workouts to suit all abilities – steps, yoga, dance workouts… it has them all!
If you’d prefer to make the most of any opportunity to get outside, can you explore somewhere new to walk/run/cycle, or head out on your favourite roads and trails?
Research has found exercise to have a positive impact on symptoms of SAD. Specifically, exercising early in the morning, or under bright lights (brighter than daylight) is thought to be beneficial.
However, that doesn’t account for the barriers that fatigue and social withdrawal place on perceived ability and desire to exercise.
And in my experience working with clients as an exercise psychologist, this is where people find themselves getting stuck. They know the physical and psychological benefits of keeping active, yet never seem to want or be able to exercise. I work with clients to explore maintenance cycles - what is keeping them in the same cycle, and where can that cycle be broken to create change?
If you relate to these symptoms, you can book a free consultation here to chat about how creating and maintaining an exercise routine might help you manage your negative feelings.
Furthermore, if you are concerned about the intensity or frequency of any SAD-related symptoms, please speak to your GP.
Much love,
Nicole
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