In our daily lives as autumn settles in and the days grow darker, colder and wetter, the joy of summer is now a distant memory. If the shift in seasons is leaving you feeling low, rest assured you’re not alone, says mental health expert Fatih Mustafa Çelebi, co-founder and CEO of Meditopia, an all-in-one mental health solution with personalised wellbeing support with a global reach.

SAD, is a type of depression that becomes apparent during certain seasons. Although it is more common to feel depressed during the winter months, it is also possible to experience SAD during the summer. Symptoms can include a persistent low mood, heightened irritability, loss of interest in activities that used to bring joy, feeling worthless, and feeling lethargic.  

Although it is not fully understood what causes SAD, the most widely accepted theory is that it’s linked to reduced exposure to sunlight. This lack of sunlight may stop part of the brain known as the hypothalamus from working properly, impacting the production of melatonin, serotonin, and your internal clock.

In offering up some tips Fatih points out: "SAD is more common than people think and many may not even realise it's what they are experiencing each year. Because symptoms tend to improve after a few months many people go undiagnosed."

These tips aren't meant to be a miracle cure but will, hopefully, ease the impact of SAD: "If your symptoms become unmanageable do not hesitate to reach out to friends, family or a healthcare professional to explore treatment options.

"Remember, there's no shame in seeking help and early intervention can make a big difference."

Leave the house 

One of the best and most effective ways to combat any form of depression is exercise. Although it can be tough to persevere in the colder months, the benefits are hard to deny.  

Fatih claims that wrapping up warm and going for a walk is more than enough, ideally when there’s still some light outside. Listen to your favourite music, or pop on an interesting podcast and take a stroll around your neighbourhood. It can be as little as five minutes or as long as a few hours, but getting your body moving, having a change of scenery, and soaking up some well-needed sunlight will all help to fight off symptoms of SAD.

Bringing a friend can be beneficial too, as when we start to feel depressed, it’s easy to become isolated. Grab a hot drink and use this time as an opportunity to catch up with a loved one. 

Get ahead of the curve 

If you know you suffer from SAD, it’s a good idea to prepare before the symptoms set in. 

Fatih recommends making a few concrete plans for the months when depression tends to affect you. These activities could be exciting and social, relaxing and personal, or a mix of both. When you're feeling depressed, it's easy to lose motivation, so planning things you'll genuinely enjoy when you're mentally well gives you something to look forward to. 

Additionally, it may help to reschedule stressful activities and stock up on essential items, so you don’t need to go out and buy them later. 

Letting friends and family know how you feel ahead of time will also make a difference. It can be hard to reach out in the moment, so making your support network aware that you may struggle in the coming months will put less pressure on you, and ensure you’re still involved in daily conversations.  

Create a routine 

Although it's hard, creating a routine and sticking to it will help you immensely. Waking up at a set time or within a set time frame, making a nice drink, and taking a few moments to set yourself up for the day can be extremely beneficial. 

Create a small list of goals you want to achieve in your day and tick them off as you go. Try not to make the list too big, as that could overwhelm you. 

Going to bed at the same time each day will help your body clock to regulate itself, and make sure you’re getting enough sleep every day. Fatih suggests starting this routine early, as it will be far easier to stick to when winter is in full swing.