Did you notice what time it got dark last night? The official time according to the Met Office was 7pm – by the end of next week it will be dark around 6:30. The likelihood is many of us will soon be commuting to and from work in the dark.
We massively under-estimate the importance of getting enough sun. Sure, a holiday will make us feel great, but making sure we get enough sun during the winter months is vital for our mood and a healthy body. This is made doubly difficult if the commute is in darkness and you work inside all day.
10,000 Lux is the magic number
Being emotionally low because of the season is a real thing. Known as Seasonal Affective Disorder it affects plenty of people in the UK. Being in light spaces, or rather places with artificial light will not change the mood pattern of someone suffering, however being around artificial daylight sources can make a massive difference. With the advance of lighting technology – specifically LED lighting sources, some work-spaces are blessed with artificial daylight – a light source around 10,000 lux, the same as a clear day – and that goes some way to helping with mood dips.
For many of us who have to work under poor lighting, the affect can be significant, with factors including:
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A persistent low mood
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A reduced lack of interest in regular activities
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Irritability
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Feelings of despair, guilt and worthlessness
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A mindset to remain in bed all day and constant sleepiness
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Carb cravings
Just think how bad it must be to suffer from a few of the above conditions. It is very easy to assume that a work colleague, friend or family member has a constant bad mood, although this may not be the case – chances are the lack of natural light is a cause which has been overlooked and needs addressing.
Another misunderstood condition is Autumn Anxiety
Unlike other forms of anxiety, autumn anxiety – more often than not – has no obvious trigger other than the time of year. Experts believe the onset of a new academic year could be a contributing factor for school age children, in adults, the pressure of Christmas or the realisation that goals have not been achieved may be contributing factors. Like SAD, the reduction of natural light affects the production of serotonin – the vital mood accelerant which promotes positive feelings, appetite and sleep patterns. Negative factors of autumn anxiety include:
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Worry
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Muscle tension
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Rumination
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Panic attacks
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Digestive issues
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Poor sleep patterns
Clearly, the above factors are serious enough by themselves. When combined with SAD, it is easy to understand why people who suffer are less than enthusiastic about the change of season.
Useful tips to guide you through the dark months
There are some really useful tips online on how to cope when the nights draw in. Some are really obvious, others less so…
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Take a walk at lunch time: This is easier said than done. If the weather is less than attractive no one will be willing to spend their lunch time outside. If you are hardy enough to head out however you’ll notice the benefit.
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Add Omega-3 to your diet: You can do this with supplements, although a natural source is better.
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Fill the diary: Spending time with your family and friends doing positive things will take your mind off negative thoughts.
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Use a therapy lamp: I have visions of a genie at this point! Yes, they really exist – the lamp not the genie – commonly known as a SAD lamp they produce daylight levels and are best used in the morning for 20 to 30 minutes.
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Therapy: Professional intervention will help you with coping strategies and normalising negative feelings with a view to changing them to positive outlooks.
At Active Listening Therapies we work with adults and children who have experienced many forms of anxiety and seasonal disorders. We’ll help you to make sense of what you are thinking, so you are better placed to manage your emotional well-being throughout the darker months and in preparation for a positive new year.
If you would like an appointment with Louise or Duncan you can call 07568 390402.