Managing Seasonal Affective Disorder and Reducing Anxiety

When social situations feel overwhelming or distressing, it can lead people to have panic attacks or cut themselves off from the rest of the world. Social anxiety affects 10% of the UK population, so if you’re dreading events and activities, you are certainly not alone. Fortunately, there are ways you can take control of your social phobia so that you can survive and thrive this festive season.

Do you have social anxiety?

Social anxiety, or social phobia, is a condition where you have an overwhelming fear of social situations. It is something that can manifest in everyday activities which can cause issues with relationships, work and day-to-day living. It can affect your self-esteem and confidence too.

Common signs of social anxiety include;

• Avoiding parties or group conversations

• Dreading speaking to someone on the phone

• Fear of meeting strangers or starting conversations

• Having panic attacks in social situations

• Feeling physically sick or having palpitations at the thought of an upcoming event

• Being scared of criticism, judgement and having critically low self-esteem

• Not making eye contact or interacting with others

• Being unable to do things when people are watching you

• Constantly worrying and believing you will do something embarrassing.

If you believe you have social phobia, then there is lots of help and a wide range of therapies available to help you overcome or manage your symptoms so that it doesn’t affect your quality of life. You don’t have to avoid social situations, and it certainly does not have to take over your whole life.

Managing social anxiety during the festive season

The festive season can feel like you’re rushing from one event to the next. This, in itself, can feel overwhelming. So, if your schedule is too demanding, cut back on the events you don’t want to go to and focus your attention on the ones you do want to attend. Before each event, make sure you give yourself a couple of hours free. This much-needed downtime can help you relax. It also means you can get ready without rushing, so you feel prepared and in control.

A relaxing bath or an invigorating workout can help to release your feel-good endorphins so you can start the event positively.

What is Seasonal Affective Disorder?

SAD is a form of depression that is linked to the changing seasons. It is more common during the autumn and winter months when daylight hours are shorter, and the weather can be gloomy. While many people experience mood fluctuations in winter, SAD is a more severe form of seasonal depression that can interfere with daily life. Common symptoms of SAD include:

• Low energy or fatigue

• Difficulty concentrating

• Persistent sadness or irritability

• Changes in appetite (often cravings for carbohydrates)

• Weight gain or loss

• Trouble sleeping or oversleeping

• Loss of interest in activities you once enjoyed

SAD can occur alongside other mental health conditions, such as anxiety, depression, or bipolar disorder. The cold, darker months often intensify existing symptoms, making it critical to take extra care of your mental and physical well-being.

Self-Care Tips for Managing SAD

For those with SAD, managing daily life can feel overwhelming. However, taking proactive steps for self-care can help ease symptoms and provide a sense of control over your mental health. Here are a few strategies to help you manage SAD:

1. Get Natural Light Whenever Possible

One of the key factors behind SAD is the reduced amount of daylight during the colder months. Lack of exposure to natural light affects your body's production of serotonin, a neurotransmitter that helps regulate mood. Make an effort to get outside during daylight hours, even if it’s just for a short walk. If natural light is scarce, light therapy using a SAD lamp is often recommended by mental health professionals.

2. Maintain a Routine

The dark and cold can make it tempting to stay in bed longer or disrupt your regular routine. However, maintaining a consistent schedule—especially around sleep, meals, and exercise—can help regulate your body's natural rhythms. Try to stick to a sleep pattern that gives you enough rest without oversleeping, and incorporate physical activity to boost energy and mood.

3. Stay Connected

When feelings of isolation creep in, it’s easy to withdraw from social interactions. But staying connected with friends and family is vital for mental health. Even if you're not feeling your best, reaching out for a chat or scheduling regular meetups can help combat feelings of loneliness.

4. Eat Well and Stay Active

SAD often leads to cravings for comfort foods high in carbs and sugars, which can lead to weight gain and energy crashes. Try to maintain a balanced diet with plenty of fruits, vegetables, lean proteins, and whole grains. Regular exercise is also crucial for improving mood and reducing anxiety, as it increases the release of endorphins and serotonin.

5. Seek Professional Support

If your symptoms become unmanageable, it's essential to seek help from a healthcare professional. Cognitive behavioural therapy (CBT) can be an effective treatment for those struggling with SAD.

How To Combat Seasonal Affective Disorder

Talking therapies, which encompass a variety of modalities such as counselling, hypnotherapy, and neurolinguistic programming (NLP), a significant role in equipping individuals with essential tools to cope with and manage debilitating symptoms associated with Seasonal Affective Disorder (SAD).

Hypnotherapy offers a natural and holistic approach to addressing intense emotions such as stress and depression. By reducing the body's overzealous fight-or-flight response, hypnotherapy can help individuals attain a more balanced state of mind and body. This therapeutic technique encourages relaxation and mental clarity, allowing clients to explore their thoughts and feelings in a safe environment. When combined with the gently progressive application of solution-focused therapy, this powerful duo can help individuals cool off their emotional responses while simultaneously planting the seeds of beneficial thoughts and aspirations in their minds. By envisioning how life could improve, clients can foster hope and motivation, paving the way for a brighter future as they work through the challenges posed by SAD.