Seasonal Affective Disorder (SAD), a type of depression that occurs at the same time every year, typically in the autumn and winter, can also contribute to feelings of worry and anxiety. Fortunately, there are several effective strategies that you can use to manage and reduce worry in your daily lives. Here are some evidence-based approaches:
1. Practice Mindfulness and Meditation
Mindfulness involves focusing on the present moment without judgement. By practicing mindfulness, you can reduce the tendency to ruminate on past events or worry about the future. Research has shown that mindfulness meditation can significantly reduce anxiety and stress.
A simple way to start is by setting aside a few minutes each day to sit quietly, focus on your breathing, and observe your thoughts without getting caught up in them. If you find this to be difficult, start by writing all your worrying thoughts on a piece of paper.
2. Limit Exposure to Stressors
In our digital age, constant exposure to news, social media, and other stressors can fuel worry. Consider setting boundaries around your media consumption. For example, limit the time you spend reading or watching the news, especially before bed. Engage in activities that promote relaxation, such as reading a book, enjoying a bath or shower, taking a walk, or listening to music.
3. Engage in Physical Activity
Exercise is a powerful tool for managing worry and anxiety. Physical activity releases endorphins, which are natural mood lifters. Regular exercise has been shown to reduce symptoms of anxiety and depression. Exercise does not have to be strenuous, even a short daily walk can make a difference in how you feel.
4. Establish a Routine
The return to a structured routine after the summer can be daunting, but it can also be an opportunity to establish healthy habits. Create a daily routine that includes time for work, relaxation, and self-care. Sticking to a consistent schedule can help reduce uncertainty and provide a sense of control, which can alleviate worry.
5. Practice Cognitive Behavioural Techniques
Cognitive Behavioural Therapy (CBT) is a well-established method for managing worry and anxiety. CBT involves identifying and challenging irrational or negative thoughts and replacing them with more balanced, realistic ones.
For example, if you find yourself worrying excessively about an upcoming event, ask yourself whether your fears are based on facts or assumptions. Or ask yourself if your thoughts are true. Do you have any evidence to prove there are? Reframing your thoughts can help reduce anxiety.
6. Prioritise Sleep
Good sleep is essential for mental and physical health. Establish a bedtime routine that promotes relaxation, such as reading, taking a warm bath, listening to a guided sleep meditation or practicing deep breathing exercises. Avoid stimulants like caffeine, alcohol, and screens before bed. If worry keeps you awake, try writing down your thoughts in a journal before going to sleep. This can help clear your mind and reduce night-time rumination.
7. Seek Support
If your worry becomes overwhelming, don’t hesitate to seek support. Talking to a therapist can provide you with tools to manage anxiety and develop healthier coping strategies. Support groups, whether in-person or online, can also offer a sense of community and shared understanding.
The Role of Self-Compassion
In addition to the strategies mentioned above, practicing self-compassion can be particularly effective in managing worry.
Self-compassion involves treating yourself with the same kindness, care and understanding that you would offer to a friend in distress. Research has shown that self-compassion can reduce anxiety and increase emotional resilience.
When you notice yourself worrying, take a moment to acknowledge your feelings without judgment, and remind yourself that it’s okay to feel anxious. This approach can help you break the cycle of worry and respond to stressors in a more balanced way.
Worry is a common and often unavoidable part of life, especially during times of transition such as the change of seasons or the return to work and school. However, by understanding the nature of worry and implementing practical strategies to manage it, you can significantly reduce its impact on your daily life.
Denise Iordache is a sleep therapist and founder of JoySpace Therapy.