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A clinical psychologist has issued four effective but simple steps on how Brits can beatseasonal depression as temperatures start to drop and days get shorter as winter approaches.

Seasonal depression can be draining. The reduction of sunlight due to shorter days in the autumn and winter can cause many to battle symptoms of low mood, heightened fatigue and problems sleeping.

To help Brits combat these issue Clinical Psychologist Dr Amani Samahhas taken to TikTok to share her four tips and tricks on how Brits can fend off winter depressionduring the colder months. While the tips are simple Dr Amani stressed they were all essential in beating this year's winter depression.

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Keep a solid routine

The first tip Dr Amani explained was essential for fending off seasonal depression was a strong routine. The expert explained to her audience: “Routine is King.”

She added: “You need to build a routine and you need to get ahead of it, as in you need to start now.”

Dr Amani urged her audience a healthy morning and evening routine is essential despite the drop of daylight. She said: “Just because it’s dark in the morning doesn’t mean you can lie in. You still need to keep up with your morning routine. You still need to do the things you normally do. You still need to have a bedtime routine.”

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Keep moving forwards

The second tip Dr Amani said was essential to fend off seasonal depression was for Brits to stay active and continue healthy habits such as maintaining a good diet and regular exercise.

She said: “Depression hates a moving target. So you need to keep moving,

“As in you need to move your body, you need to exercise and you need to eat well. The key part is this is even when you don’t want to.” The psychologist urged Brits to keep a solid routine and to stay diligent despite challenges from low mood and lack of motivation. “Follow your plan and not your mood,” the doctor said.

Healthy connections

The third step psychologist Dr Amani gave was for Brits to maintain their social lives throughout the winter months. The expert urged Brits to avoid becoming isolated and urged people to frequently keep in contact with friends and family to keep in good spirits.

“You need to keep seeing your people [friends and family]. You need to have connection with people,” the doctor explained. She added depression thrived when people are isolated and staying in contact with friends, family and loved are essential to fight of bouts of low mood.

“Depression loves isolation. Like it needs a solo target. You need to make sure connecting with people, talking to people, seeing people as much as you can,” she said.

Get some sunlight

Finally, Dr Amani urged Brits battling seasonal depression to remember to get outside and go get some sun.

“One of the main theories on why people get winter depression is because the lack of sunlight messes with our brains and levels of serotonin and our body clock essentially.” She added: “You need to get us much daylight or sunlight as possible. Go outside in the day and get the day light that you can.”

The expert also urged her audience – if they could – invest in a sunlight lamp that could be set to mimic a sunrise in the morning. The lamp's addition in people's morning routine makes it easier for people to wake up and get out of bed in the morning as it mimics a natural sunrise.

On the point of urging people to get more sunlight and get outside more in the winter months Dr Amani had a final word of advice for people who struggle to get enough vitamin in their systems during the winter months. Dr Amani told her followers: “You need to take your vitamin D supplements."

The body produces vitamin D when a person’s skin is exposed to sunlight, something which is harder to come by during the winter months. Vitamin D plays a role in brain function and can affect mood, with lower levels linked to an increased risk of depression and anxiety.

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