These wellness experts share the secret seven tips to deal with Seasonal Affective Disorder

As per the NHS, SAD or Seasonal Affective Disorder, commonly referred to as the 'winter blues,' impacts approximately 10 Million people in the United States. This type of depression occurs seasonally, usually during daylight saving time. Although the exact cause of SAD is not yet fully understood, it has been associated with decreased exposure to sunlight.

Beauty and wellness marketplace Fresha has gathered insights from wellbeing experts, who have put together a list of seven tips aimed at helping you manage SAD symptoms during the winter season. If you suspect that you have Seasonal Affective Disorder (SAD), it's important to seek advice from a general practitioner. This is particularly important if you are struggling with the winter months. The following symptoms have been linked to SAD:

- Consistent low mood
- Irritability
- Anxiety
- Feeling unsociable
- Tiredness and fatigue, even with a full nights of rest
- Oversleeping
- Hunger
- Cravings for 'comfort' foods – those high in carbohydrates and sugars,
- Weight gain
- Decreased sex drive.

Don't let SAD win this winter, here are 7 tips you can do to beat the winter blues:

1. Spice up your morning or evening ritual with a dash of aromatherapy! Imagine feeling like you're on cloud nine as you breathe in the sweet scents of essential oils that help soothe your soul. While not a cure, aromatherapy is a fantastic way to holistically tackle anxiety and just feel fantastic. So, why not start by setting the atmosphere with a diffuser that fills your space with heavenly fragrances?

Noses are powerful things, evoking feelings and memories from deep within. So, it's always wise to seek out a scent that tickles your happy places or takes you back to your favorite moments in life.

Elevate your day-to-day routine with a quick and easy hack: aromatherapy diffusers! Rise and shine with the fresh scent of lemon or peppermint oils to boost your mood. Struggling to snooze? Lavender oils are the answer to your prayers by increasing melatonin production. If you're feeling anxious, orange or clary sage oils are your go-to. Spruce up your day any time you want with these fab scents!

2. Jot down your thoughts and adventures in a diary or journal! Recently Sheryl Crow shared in an interview how she writes down one sentence everyday to describe that day, and it's done wonders for me. I'm not the best at journaling so committing to just one sentence a day feels like a breeze.

Grab a pen and paper or even your handy-dandy phone, because diary keeping is your new BFF! Jot down the highs and lows of your day to spot any sneaky SAD patterns. This not only helps you figure out what's making you feel good or bad, but it also gives you a mindful moment to reflect. Get scribbling!

3. Soak up some rays and boost your Vitamin D!
The lack of sunlight in winter means we're missing out on essential vitamin D, which can lead to SAD (Seasonal Affective Disorder) and a case of the blues. Don't worry, though! Pop in some Vitamin D supplements and keep those gloomy days at bay. But, if you're not sure, it's always good to consult your GP for some extra advice.

There are organic ways to boost your vitamin D levels, like adding some yummy mushrooms, egg yolks, and yogurt to your diet. These munchies are packed with the sunshine vitamin, so you can soak up all the goodness without stepping outside!

You can also bask in the cozy glow of a 'Light Box,' which mimics the sun's rays. This helps dial down that sleepy hormone melatonin, making it easier to wake up all bright-eyed and bushy-tailed. Plus, these little lifesavers won't break the bank and make for an excellent addition to your morning rituals.

4. Boost your energy by munching on protein powerhouses and tryptophan-boosting foods!
Chillier weather calls for cozy, comforting grub! It's true that indulging in your cravings can help you chillax and ease the stress. But, don't let your taste buds run wild for too long! In the long haul, a balanced, nutrient-packed diet is the real recipe for lasting well-being.

Did you know that your gut biome is directly connected to serotonin production, and that poor gut health can lead to depression and hormone imbalances? It's crucial to maintain a healthy gut by including plenty of water, fruits, vegetables, and fiber in your diet. Aiming to consume at least five to seven servings of fruits and vegetables a day is an excellent challenge to undertake for a happier, healthier gut. Here are some tips to improve your gut health: Stay hydrated by drinking plenty of water, Consume a balanced diet that includes plenty of fruits and vegetables and Eat foods rich in fiber, such as whole grains and legumes.

5. Get your heart pumping with 75 minutes of sweat-inducing exercise every week, or, break it down into 3 manageable chunks of 25 minutes each. Let's get this fitness party started!
Physical exercise is crucial for adults and should be done every week, regardless of intensity level. Even a light to moderate workout can help get your blood pumping and provide numerous health benefits. In fact, regular exercise can significantly decrease the risk of stroke or heart disease.

To beat the winter blues, experts suggest sweating it out for at least 75 minutes a week with high-intensity, heart-pumping activities. Just three 25-minute workouts can do the trick! Not only will this help soothe symptoms of SAD, but also if you do it outside, you can soak up some of that sweet, sweet vitamin D.

6. Jazz up your living spaces with some green goodness and bring in some houseplants!
Chrysanthemums, Monstera plants, and Spider plants are great options to keep in your bedroom or living room, as they can remove indoor pollutants. This creates a clean, fresh atmosphere that can raise oxygen levels in your brain and positively impact your serotonin levels. Additionally, plant care is a popular practice for those looking to enhance their mental health, and successfully nurturing a plant during the winter months can generate feelings of accomplishment and well-being.

7. Get ready to be a meal prep champ for the chilly months!
If you're prone to SAD, it's always best to be on the ball and prepared. By keeping tabs on your symptoms, you'll be able to predict their arrival and kick them to the curb before they take over.

Meal prepping is a great way to get ready for winter, but it's not the only strategy that can help you reduce stress and anxiety. Preparing for events and social gatherings in advance can also be incredibly helpful. You may want to consider scheduling some free time for yourself, too – a day to recuperate or reschedule any stressful activities or events for a later date.

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