Do you hate the long winter evenings?
Do you feel exhausted, anxious and depressed?
Do you want to hibernate and overeat?
Do you crave sunlight?

Being animals, we are all affected to some extent by changes in light and the seasons. Here at 4 Therapy UK we are all too aware that most of us like comfort food and tend to feel more lethargic in winter. For about 20% of the UK population, mildly debilitating symptoms of SAD (SEASONAL AFFECTIVE DISORDER) can cause discomfort but not serious suffering. SAD can also be known as 'Winter Blues'. For a small minority, SAD is a seriously disabling illness which prevents them from functioning normally without the appropriate treatment.

In WINTER BLUES, lethargy, sleep and eating problems occur, but depression and anxiety are absent or mild. SAD can begin at any age and may be triggered by other factors such as illness, childbirth or change of environment. It occurs throughout the northern and southern hemispheres but is very rare within 30 degrees of the Equator. There are a number of steps you can take that may help reduce the effects of SAD. Wherever possible, try to:

find time each day to get outside
work in bright conditions, such as near a window
take regular, moderate exercise or physical activity
eat a well-balanced diet
decorate your home in light colours, which reflect the light better
leave any major projects until summer and plan ahead for winter
learn relaxation techniques and not put yourself under stress
take a holiday in a sunny place if you can
It's a good idea to tell your family and friends about your condition and its effects so that they are able to help and support you. Knowing that you are not alone and that help is available can be a great comfort.

Talking therapies are also available, which include cognitive behavioural therapy (CBT). This is a short-term psychological treatment that can help you change how you:

think (cognitive processes) such as unwanted, negative thoughts and beliefs
feel the emotional response you have to your thoughts
behave your behaviour in response to those thoughts and feelings