13 Simple Ways to Combat SAD

How to move from a negative mindset to a more positive one.

As the days get shorter and colder, you might find yourself slipping into a cycle of negative thinking. Seasonal affective disorder (otherwise known as SAD) is a common problem, caused by fewer hours of direct sunlight during the winter months. It can have a surprisingly damaging effect on mood and mindset.

I find that having a practical toolkit to reach for keeps my mental health in check. If you’re suffering from SAD then you probably don’t feel like doing much to help yourself, but these tiny actions can save you months of unwelcome low moods, irritability and depression. Just start by choosing one (view it like a positivity pick and mix!) or try them all.

1. Start a ‘done’ list. Most of us have an ongoing to-do list, which for all its benefits can also elicit anxiety. At the end of every day, it’s good to reflect on what you have achieved, rather than what you didn’t get done. Make this a new habit to end every day, and you’ll notice an improvement in your self-esteem.
2. Walk in nature. Download a podcast, make up a thermos of coffee or hot chocolate, grab your headphones and go for a walk in nature. You might feel resistance to this, especially if it’s cold, so try putting all of your cosy layers on and choosing your podcast episode before allowing yourself to change your mind — I bet you won’t! If you haven’t listened to a podcast before, download something like Pocketcast and find one that interests you. Try googling “best podcasts for…(*insert your chosen interest*)” and you’ll soon find something. Click here to see a list of some of my favourites.
3. Eat something colourful. Make a smoothie, or commit to making sure that your next meal is alive with colour — no beige allowed! You’ll feel revitalised and more likely to continue making better choices.
4. Nourish your wellbeing. Have a hot bath with a scrumptious bath bomb, or shower with a fancy shower gel, and stay in there a little longer than you normally would! Moisturise your whole body afterwards, then put on your snuggliest clothes. Maybe light a candle, wrap up in a soft blanket, cradle a herbal tea, and read something that sparks joy.
5. Positive journalling. This doesn’t need to take more than a few minutes. Grab a notebook and write down: Three things you’re grateful for, three things you did well yesterday, three things that would make today great, and three positive affirmations.
6. Diarise something to look forward to. Take a moment with your diary to plan one or two things — a movie night, a trip to the coffee shop for a gingerbread latte, a dinner reservation with some friends, a Christmas market, a trip to the beach, etc. Make sure you can look ahead to something with anticipation and excitement. Whether it’s today, tomorrow or next week, make a commitment.
7. Take a nap. You’re likely to feel the need to curl up and hibernate at times, so embrace it — it’s good for you! It will restore your mind and soul. If you find it hard to sleep in the day, lie down and listen to a relaxing meditation or Yoga Nidra like this one, to give your thinking mind a rest.
8. Message or call someone. Even if you don’t feel like being sociable, you will instantly feel lifted by a small act of communication. Send a quick WhatsApp to a friend, share a photo, or call someone for a catchup. If this feels like a step too far, say hello to a stranger on your walk, or strike up conversation at the checkout.
9. Meditate for 10-minutes. Find a comfortable seat, press play on this piece of music, close your eyes, and focus on your breath. If you find your mind wandering, don’t worry, just come back to your breath. As you inhale, try saying “I love myself”, hold for four counts, then breathe out. Continue with every in-breath. You might think this sounds bizarre, but this technique is one of many unexpectedly powerful suggestions included in Kamal Ravikant’s book — “Love Yourself Like Your Life Depends on It” — which has helped to save the lives of many. Try to push through any feelings of discomfort or resistance, because these words truly do have magical powers!
10. Move. This doesn’t need to be a big deal. A gentle stretching session in your PJs, a short walk, a 5-minute yoga video, a 6-minute abs workout, a 7-minute workout, or a little jog round your local park. If you can’t make the move, read my article on how to find motivation when you’re not feeling it!
11. Freeflow writing. Set a timer for 10-minutes (or 20-minutes if you can) and write. This can be typing on your laptop/phone, or handwriting in your journal, it doesn’t matter. The task is to simply empty your thoughts onto the page, in no order, with no consequence. It’s almost like a download of everything taking up space in your brain. Try not to think too much. You can start with “I don’t know why I’m doing this” or “this feels really pointless”, but I guarantee you’ll feel a weight lifted and you’ll have a lightbulb moment, even if it’s a small one.
12. Turn off digital notifications. Try this for a whole morning or afternoon, or even a full day — I dare you! I don’t just mean switch your phone to silent mode. Turn off any push notifications or visual popups. Hide your phone in a drawer in your bedroom if you find yourself unable to resist reaching for it. It might feel weird at first, but gradually you’ll feel more peaceful and centred. If you’re like me and worry that you might miss an emergency, you can still put your phone on loud so you can take calls, but turn off the App notifications in your settings.
13. Procrastination buster. Is there something you’ve been meaning to do but keep putting off because it’s dull, or seems overwhelming? And yet the putting it off and procrastinating is actually causing you more anxiety and stress?! Set a timer for 25-minutes (this is known as the Pomodoro Technique), turn off all distractions and grab a cuppa, then make a start. You’ll be surprised how much you get done, and you’ll likely want to continue to finish the task at hand when the timer is up.

I hope you find these ideas useful and I would love to hear what works for you!

Emily x