YOU are not alone in feeling gloomy as a cold, dark winter approaches, according to the Royal College of Psychiatrists which says about three per cent of all adults claim to suffer from seasonal affective disorder (SAD).

Many more admit to feeling daunted and depressed when the clocks go back in October, marking the start of a long dark winter.

Symptoms include low energy levels, a tendency to eat more carbs, reluctance to get out of bed in the morning, irritability and difficulty in concentrating.

Researchers at the University of Glasgow, working on a project to better understand and manage the condition, say the key to preventing this slide into ’sadness’ is to maximise light where possible, using candles, mirrors or simply sitting by a window when working indoors. Wrap up well and go for a walk, taking a moment to look up at the sky. Rather than seeing grey clouds, notice how the light changes at different times of day or shafts of sunlight break through the clouds.

These tips and more have been brought together in a creative guidebook containing written and photographic contributions from people who experience SAD and have found some solace. The guidebook is called ‘Light is a Right: A Guide to Wintering Well’ and can be found on the University of Glasgow website.

Also available is a free online cognitive behavioural therapy (CBT) course aimed at those who seek help to overcome what many dismiss as the ‘winter blues’.

Helen found the university study fascinating. She said: “Some of my clients have spoken to me about this condition, which is very real. Many of us prefer summer to winter but for those with seasonal affective disorder, the drop in mood and morale is decidedly noticeable.

“In extreme cases professional help can be necessary but small behaviour changes might help, starting with giving yourself permission to do nothing, simply ‘to be’ as in Scandinavian countries. Light a candle in the bathroom and enjoy a relaxing bath or curl up in your favourite armchair and listen to the purring of the cat. One of my tricks is to switch off my mobile phone for a while and sit peacefully in the stillness… it makes a real difference.”

What is your top tip to get you through a gloomy winter’s day? Share on Facebook so we can all benefit!