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We’ve all felt sluggish or fuzzy-headed at some point in our lives, but how do you know if it’s brain fog? Importantly, brain fog isn’t actually a medical term. It’s used to describe a set of [symptoms related to cognitive difficulties](https://europepmc.org/article/med/34714198) – mainly the feeling of being mentally sluggish. 

The symptoms are similar to lack of sleep or stress and can affect your memory and ability to function or focus on day-to-day tasks. 

## What causes brain fog?

There a number of health conditions and lifestyle factors that can cause brain fog, including:

- Lack of sleep
- Increased stress
- Depression
- Certain medications 
- Nutritional deficiencies like vitamin B12
- Underactive thyroid

Menopause, pregnancy and Covid-19 have also been linked to brain fog.

## What are the symptoms of brain fog? 

If you have brain fog, you may have difficulty with your cognitive function, like focusing on a task or idea, recalling things or following a conversation. Some of the most common symptoms include:

- Poor concentration
- Feeling confused or disoriented
- Thinking more slowly 
- Fuzzy thoughts
- Forgetfulness
- Lost words

Brain fog can also cause overlapping symptoms with other physical and mental health conditions like headaches and mental exhaustion.

## What does brain fog feel like? 

As its name suggests, people often describe brain fog as if you’re living in a thick fog that interferes with what you think and do. You might feel that the fog is around you, inside your head or both. This fuzzy feeling can lead to other symptoms too, including problems communicating and a lack of energy.

You might notice that the feeling of brain fog resembles other mental and physical health conditions like [depression](/medical-advice/mental-health/depression/) or dementia, which is why it’s important to speak to a doctor if you’re concerned.

## What’s the link between brain fog and menopause? 

‘Menopause is a common cause of brain fog in women. Two of the main female hormones, oestrogen and testosterone, play an important role in your cognition and [memory](/your-health/how-to-improve-memory/),’ says Dr Bryony Henderson, Lead GP at Kry. 

‘When these hormone levels fall during [perimenopause](/your-health/7-signs-of-perimenopause-a-doctors-guide/) and menopause, this can lead to a range of symptoms, including confusion, memory loss and difficulty staying focused.’

‘The good news is that you can keep your brain healthy with simple lifestyle changes,’ says Dr Henderson. ‘Although menopause brain fog can be alarming, there’s no need to panic about these natural effects on the brain.’ 

## Can Covid-19 cause brain fog?

‘[Long Covid](/your-health/what-is-long-covid/) is another common cause of brain fog in both women and men,’ says Dr Henderson. ‘Many people have experienced brain fog while recovering from shorter episodes of Covid too.’ 

Experts still don’t fully understand why this might happen, but [evidence has shown](https://www.statpearls.com/ArticleLibrary/viewarticle/133042) how long Covid can affect organs and tissues around the body. The symptoms of long Covid-related brain fog may vary over time. 

‘Many people have experienced brain fog while recovering from shorter episodes of Covid, too,’ says Dr Henderson. If you’re worried about Covid-related brain fog, speak to a doctor.

## How can I manage brain fog symptoms? 

### 1. Slow things down
Take regular moments to stop and refocus during the day. If you’ve just taken in some new information, find a quiet moment to process what you’ve learned.

### 2. Manage your stress
Mindfulness and meditation can [help you reduce stress](/your-health/how-to-stress-less-this-winter-a-psychologist-approved-toolkit/) and be more present. These strategies also help you absorb new information and recall it more easily.

### 3. Stay physically active
Physical activity benefits your mind as well as your body. Building a 20-minute walk into your day is a good place to start and an excuse to get some fresh air.

### 4. Prioritise your sleep
You can improve your [sleep quality](/your-health/how-to-sleep-better/) by sticking to a regular sleep routine. Avoiding caffeine and staying off electronic devices close to bedtime can help too.

### 5. Exercise your brain
Using visual clues and rhymes can help you recall important information. Repeating information out loud is another way to help your brain store information.

## How can I support someone with brain fog? 

Living with brain fog can make completing simple tasks very difficult and can lead to [stress](/medical-advice/mental-health/stress/) and [anxiety](/medical-advice/mental-health/anxiety/). 

‘There is lots of help available for those struggling with the disruption of brain fog,’ says Dr Henderson. If you know someone who is experiencing brain fog, here are some things you can do to help:

- Advise them to speak to a doctor about treatment options
- Encourage them to make lots of notes and take regular breaks
- Find a local support group about brain fog they can join
- Help them to remain focused by setting alarms and reminders
- If relevant, make adjustments to their work or learning environment

## When should I speak to a doctor?

Experiencing brain fog occasionally is normal, especially when there is an obvious cause, like being overtired, jetlagged, under the weather or stressed. Usually, it will ease over time without treatment.

You should see a doctor if brain fog is preventing you from carrying out daily tasks or causing you distress – for example, if you’re forgetting to pay bills or how to get to familiar places.

You should also seek advice if lifestyle changes are not helping, your memory is getting steadily worse or your anxiety is becoming intense.

__This article has been medically approved by Lead GP at Kry, Dr Bryony Henderson.__


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kry.co.uk > Your Health > Brain fog

Brain fog

What causes brain fog and what does it feel like? Read our guide to understanding the causes and symptoms of brain fog – and when to seek help

kry.co.uk > Meta information > Brain fog

Everything you need to know about brain fog | Kry UK

kry.co.uk > medical reviewer

Dr Bryony Henderson

Lead GP at Kry

Everything you need to know about brain fog

‘Did I lock the car?’ ‘Is the oven definitely off?’ We’ve all had worrying thoughts like these. But if you have [obsessive compulsive disorder (OCD)](/medical-advice/mental-health/obsessive-compulsive-disorder/) the uncertainty could eventually come to dominate your life. 

The progression from normal behaviours into a mental disorder can be subtle. As a result, it’s not uncommon for people to live with OCD for years before they seek therapy. Stigmatisation and common misconceptions can also make living with OCD extremely challenging. 

## What is OCD?
Obsessive compulsive disorder is a mental disorder that manifests itself as [obsessive thoughts and/or compulsive actions](/medical-advice/mental-health/obsessive-compulsive-disorder/). Although people with OCD might recognise their thoughts as being irrational or unpleasant, they can’t help but think them over and over again. 

### Types of obsessive compulsive thoughts (or obsessions)
- Fear – often of something bad happening to a loved one
- Doubt – that you’ve not understood something correctly or done it properly
- Aggressive thoughts – about inflicting violence on someone, for example
- Obsessively ruminating over things – without coming to a solution
- Counting compulsions – where you feel the need to count things that appear in everyday life, like the number of letters in words

Compulsions are when you feel the repeated urge to do certain things. If you resist the compulsion, you might feel afraid or tense. If you carry out the compulsive action, the tension might ease for a short time, which motivates you to perform the action again repeatedly.

In this way, the disorder may gradually extend into multiple areas of your life and severely limit your everyday life. 

### Types of compulsory acts (or compulsions)
- __Compulsive checking__ – like checking several times whether the oven is turned off, whether all the doors and windows are closed or whether important paperwork is where it should be
- __Compulsive hand-washing__ – the need to wash your hands constantly, perhaps due to a fear of germs
- __Compulsive orderliness__ – an uneasy feeling when objects are not symmetrical or arranged according to other rules, like books in height order
- __Touching or tapping compulsion__ – the need to touch certain things or avoid touching them in all circumstances, like door handles
- __Hoarding__ – obsessively collecting things out of fear of accidentally throwing something important away

## What are the most common misconceptions about OCD?

### 1. ‘You can tell if someone has OCD’

Many obsessive compulsive rituals are difficult to hide, like if someone washes their hands 100 times a day or arrives late for work because they need to check and recheck everything before leaving the house. 

In extreme cases, someone might not feel able to leave their home and end up neglecting their work, friends and family because the entire day is taken over by their obsessive compulsions. 

The fact is: Struggling with obsessive compulsive thinking can often go unnoticed. Someone’s friends, family or colleagues may not be aware of or understand the problem. This doesn’t mean that the suffering or pressure is any easier, and those struggling with OCD will often need help and support.

### 2. ‘Stress causes OCD’ 

Compulsive thoughts and actions are often strongest when people are under [stress](/your-health/physical-signs-of-stress-on-the-body/). This is when they’re least able to control the impulse, because the compulsive ritual can sometimes help relieve stress for a short period of time. The coincidence of stress and obsessive compulsive thoughts makes it easy to mistake stress as the cause of OCD. 

__The fact is__: While stress can exacerbate the symptoms of obsessive compulsive disorder, the cause of it usually lies elsewhere. Differences in the brain or life events like trauma can be the cause. Genetics may also come into play – the risk of developing OCD may be higher if a parent or other family member has it. 

### 3. ‘Obsessive compulsive disorder isn’t treatable’

People who suffer from obsessive compulsive disorder are often ashamed of it, and some people believe that they can’t do anything to help it.

__The fact is__: OCD usually responds well to treatment. Combining medicine and behavioural therapy like CBT is often a successful strategy. Through therapy, patients can learn how to better cope with their symptoms and how to manage their compulsions.

## What should I do if I think I – or someone I know – has OCD? 

Taking obsessive compulsive thoughts or actions seriously as a symptom of a psychological disorder is a good start. 

It’s important to remember that if disturbing thoughts come up, suppressing them doesn’t help. Talking to a doctor, considering therapy and joining a self-help group can help you feel less alone and give you access to first-hand help and advice.

## How does therapy help with OCD?

It can be nerve-wracking to reach out for help. Even just the idea of talking about compulsions or obsessive thoughts to a therapist might make you feel anxious. But people usually find it’s worth it – one of the best treatments for OCD is behavioural therapy.

In therapy, you’ll get step-by-step guidance on how to cope with situations that challenge you without giving in to your compulsions. A variety of methods are used in therapy, like exposure, habituation and relaxation techniques. 

## When should I get help from a doctor?

If you’re experiencing compulsive thoughts or actions, speak to someone you trust and seek medical advice – the sooner, the better. A doctor or healthcare professional is a good first point of contact – they can advise you on the treatment options available to you.

__This article has been medically reviewed by Kry doctor, Dr Monika Gratzke.__


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kry.co.uk > Your health > What is OCD – and what are the biggest misconceptions? 

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What is OCD, what are the signs and why do we have so many misconceptions about it? Read our guide for advice on how to seek help if you need it

kry.co.uk > Meta information > What is obsessive compulsive disorder?

What is obsessive compulsive disorder? | Kry 

IMG 20200730 224911 865-33- 1 .jpg

Dr Rhianna McClymont

What is OCD – and what are the biggest misconceptions?

The festive period can be a challenging time for many of us – from the strain of [work pressures](/your-health/a-therapists-guide-to-coping-better-with-work-related-stress/) to family commitments. It can also be a difficult time for those of us who’ve lost a loved one and are [managing grief](/your-health/a-therapists-advice-for-coping-with-grief-in-your-own-way/) alongside everything else. 

‘There’s more to do in the lead up to the festive season and this can be hard to deal with, especially as many people are stressed or overwhelmed already,’ explains Kry Psychologist Madeleine Gauffin. 

Here, we share some advice to help you stress less and some easy stress management techniques to try during the lead up to the holidays.

## What are the key symptoms of stress? 

Stress can affect us all differently, but there are universal symptoms that many people experience. ‘[Symptoms can be physical](/your-health/physical-signs-of-stress-on-the-body/), like back pain, headaches, joint pain or stomach ache,’ says Gauffin. ‘It can also show up through cognitive symptoms like difficulty concentrating or extreme fatigue. People who live with stress may find their moods are erratic and they might feel low a lot of the time.’

Here, we share some advice to help you manage your certain stressful situations alongside some easy stress management techniques to try during the lead up to the holidays.

## Stressor 1: Stressful family gatherings and dynamics

### Try this: really consider how you want to spend your time
Just because things feel more open this year, it doesn’t mean you have to spend time with absolutely everyone you know and love.

If you’re worried about family pressure, try putting boundaries in place. ‘Families can be invasive or cast shame or guilt,’ adds Gauffin. ‘You don’t have to justify your decision on how you spend your time. Allow yourself to be honest and try to communicate that.’

## Stressor 2: Social pressures 

### Try this: pause before committing
The pressure to commit to every party and social invite might feel overwhelming. ‘We think that people will be disappointed or angry if we say no, but if we spend our life trying to please others, we end up missing out on living our own paths,’ says Gauffin. 

Try saying, ‘Let me think about that and get back to you,’ or a simple, ‘Thank you, but I can’t.’ It could help to alleviate some stress around the festive period.

## Stressor 3: Pre-holiday work stress

### Try this: set realistic goals and deadlines
With many offices closing down over Christmas, deadlines and the rush to get ahead can be stress-inducing. Dividing your workload into achievable tasks can help manage stress around work.

‘Figure out some realistic goals you can accomplish before you leave for the holiday. If your manager or team have unrealistic expectations, try to work with them to set more achievable tasks and timelines,’ says Gauffin. ‘The rest will have to wait.’ 

## Stressor 4: Not getting enough sleep (and stressing about it)

### Try this: work to identify the core reasons

Stress can have a big effect on our sleep, as it can keep our [brains stimulated](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3538178/) instead of letting us switch off. ‘Try to identify what’s causing your main source of stress,’ suggests Gauffin. ‘What are your key triggers? Are they work-related or are relationships the cause?’ 

You can do this on your own, but talking to a trusted friend can also help – or you may need to work with a therapist. Once you’ve worked to identify the key causes, set some boundaries around bedtime and try to consciously power down before trying to sleep. Speak to a doctor if you’re having [ongoing sleep issues](/your-health/5-sleep-problems-to-discuss-with-a-doctor/)

## Trigger: Uncertainty around plans

### Try this: accept and adapt when things don’t go to plan

‘It’s important to remember that there are very few things in life that you can actually control,’ says Gauffin. ‘So, if things don’t go to plan, try to accept that this happens and do your best to adapt to the situation you’re faced with.’ You could practice building resilience by mixing up your routine, trying a new route to work or being completely spontaneous.

## 5 stress management techniques to try now

### 1. Fit in some movement
‘Exercise helps manage stress by lowering our cortisol levels and releasing endorphins,’ says Gauffin. Find an activity you enjoy, like yoga, walking, cycling or team sports, and you’ll feel more motivated to squeeze it into your routine.

### 2. Try a breathing exercise
Research shows that controlled breathing exercises can help reduce symptoms of stress. Try [diaphragmatic breathing](/your-health/3-breathing-exercises-a-psychologist-recommends/), which involves taking deep, mindful breaths for 2-3 minutes. 

### 3. Limit the alcohol 
During the lead up to Christmas, celebrations can be synonymous with alcohol. ‘If you’re stressed, avoid alcohol. It adds toxins to your body and can have an impact on much-needed sleep,’ Gauffin advises.

### 4. Do a guided meditation
There’s plenty of evidence to show that regular meditation can help alleviate the key symptoms of stress, with one study showing that [short, guided mindfulness meditations](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6215525/) are effective at reducing work stress. Try a 5-minute guided meditation before bed to help you relax.

### 5. Talk to someone

Sometimes, you may need professional support to help manage feelings of stress – particularly if you’re also struggling with grief or [mental health issues](/mental-health-information-and-support/). If you regularly feel overwhelmed, [book an appointment](/gp-appointments-online/) to speak to a doctor or therapist. 

Here are some other reasons to talk to a doctor:

- Your stress levels are affecting your day-to-day life
- You’re experiencing very disturbed sleep
- You feel very low or are experiencing a lack of energy
- You’re experiencing erratic mood swings

__This article has been medically approved by Kry Psychologist Madeleine Gauffin.__


kry.co.uk > your health > How to stress less this winter – a psychologist-approved toolkit

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Stress levels can reach a high during the festive period. Read Kry Psychologist Madeleine Gauffin’s tips on how to stress less this winter, and when to get help

kry.co.uk > Meta information > How to stress less this winter

How to stress less this winter | Kry UK

Medical reviewer > Madeleine Gauffin, psykolog

How to stress less this winter – a psychologist-approved toolkit

If you’re experiencing suicidal thoughts and feelings, you’re not alone. Suicidal feelings are more common than you might think and many of us will experience them at some point in our lifetime. While these feelings are frightening, it’s important to remember that they aren’t permanent and most people who experience suicidal thoughts don’t act on them. 

‘Luckily, there’s plenty of help available for suicidal thoughts. With the right support, it’s possible to feel okay again,’ says Dag Härdfeldt, Kry Psychologist.

## Why might you have suicidal thoughts? 

‘Suicidal thoughts are complex and there’s often a combination of factors behind them,’ says Härdfeldt. Everyone deals with life’s challenges differently. Often, suicidal thoughts are a coping mechanism or an understandable option to escape the pain. 

‘Suicidal thoughts can be seen as someone’s attempt to cope with a problem that is perceived to be very hard or impossible to solve,’ adds Härdfeldt. ‘The issue is that suicide is a permanent and irreversible way to cope with a problem that might be temporary.

‘It’s important to remember that the difficulties you’re experiencing can change, but that decision is so final it excludes all other decisions and possibilities.’ 

## What’s the difference between active and passive suicidal thoughts?

There are two kinds of suicidal thoughts: active suicidal ideation and passive suicidal ideation. Passive suicidal ideation means having theoretical thoughts about ending your life without the intention of acting on them. These thoughts might be regular but fleeting. 

Active suicidal ideation refers to making clear plans to end your life. Passive suicidal ideation can also turn into active suicidal ideation either slowly or suddenly.

‘In general, forming plans to end your life does put you at a higher risk of suicide,’ explains Härdfeldt. ‘The more concrete and advanced the plan is, the higher the risk tends to be.’ 

Regular thoughts of suicide should never be dismissed or taken less seriously because someone doesn’t have an immediate plan. It’s important to get help as soon as possible, whether that’s by speaking to friends or family or approaching your doctor. 

### How to deal with suicidal thoughts

If you find yourself having suicidal thoughts, it’s important to know you’re not alone, and there are things you can do to feel better. Here are some steps you can take right away. 

1. __Share how you’re feeling with someone you trust__

Talking about your suicidal thoughts can help. ‘The first and most important step is to share your thoughts with someone you trust,’ says Härdfeldt. 

‘Don’t hold on to these thoughts alone, and don’t let them go unchallenged. Remember, there’s an overwhelmingly high chance that your judgement is impaired if you’re seriously considering suicide.  

‘Sharing these thoughts is one of the most powerful ways to get help. Talk to your family or friends, or if you don’t want to confide in people you know, there are online support groups, emotional support lines and apps where you can share your feelings and remain anonymous.’ 

2. __Be around other people__

‘If you feel that your suicidal thoughts are becoming more intrusive and there’s a chance that you may act upon them, you should make sure you’re not alone,’ advises Härdfeldt. ‘Coping alone can feel like a huge responsibility – and you might feel forced to make a decision that can’t be reversed.’

If you don’t want to be with people you know, find somewhere you feel safe, like a library, park, coffee shop or 24-hour supermarket. Just being around others can help, even if they don’t know how you’re feeling. 

3. __Recognise that suicidal thoughts are temporary__

‘If you’re experiencing intense emotional distress, try to remember that emotions always change over time and are not permanent,’ explains Härdfeldt.

‘It’s impossible to get stuck forever in a negative emotion, so it’s really important that you don’t make a decision solely based on your current emotional state. Remind yourself that during times of intense emotional distress, emotions always change, even though the pain can feel never-ending.’

4. __Make a safety plan__ 

Develop a safety plan that you can use at times when you may be thinking about suicide. ‘For some people, it can help to make a list with simple detailed instructions of what you should do during a crisis,’ says Härdfeldt. Make specific and concrete steps, so there’s no need for decision-making. 

The plan may include: 

- A telephone number for helplines or listening services 
- An emergency contact (family, friend, therapist or doctor) who is aware of your situation and can help
- Details of a safe place to go
- An activity that you find calming or distracting 

5. __Learn to show yourself kindness and self-compassion__

If your suicidal thoughts are getting worse, Härdfeldt suggests making a checklist of your basic needs and seeing if any areas can be improved. 

‘It’s important to show yourself kindness and compassion when you’re experiencing suicidal thoughts, and remove as many demands as possible. Focus on your basic needs: get plenty of sleep, eat healthy meals, do some physical activity and spend time with family and friends,’ says Härdfeldt. 

Avoid things that can override your emotions and judgement, such as alcohol and recreational drugs. 

6. __Seek professional support__

Support from family and friends is invaluable, but some people may need to seek professional help to overcome their suicidal thoughts. ‘Talking to a professional may seem like a scary prospect, but it’s their responsibility to evaluate your thoughts and offer you the right treatment,’ says Härdfeldt.

[Speaking to a Kry GP](/your-health/talking-about-mental-health-with-a-gp/) is a good place to start. They can refer you to talking therapies or specialist services, including a community mental health team. They can also prescribe you medication. 

__How to get help if you’re in real danger of taking your own life__ 

If you’re at risk of acting on your suicidal thoughts or harming yourself, call 999 or go to A&E. You can also call a 24-hour helpline like Samaritans at 116 123.

Alternatively, mental health crisis teams are available locally round the clock, or you can request an emergency GP appointment. 

If you’re struggling with suicidal thoughts, there’s help and support available. Change is always possible – and many people with suicidal thoughts recover. 

__This article has been medically approved by Dag Härdfeldt, Kry Psychologist__


kry.co.uk > Your health > What to do when you’re having suicidal thoughts – according to a psychologist 

Suicidal thoughts

If you’re thinking about suicide, it’s hard to see a way through. A Kry Psychologist shares his advice on ways to overcome these thoughts. Read on for information.

kry.co.uk > Your health > What to do when you’re having suicidal thoughts – according to a psychologist

A pyschologist's advice for managing suicidal thoughts | Kry UK

kry.se > Medical reviewer > Dag Härdfeldt

What to do when you’re having suicidal thoughts – according to a psychologist

It’s common to experience low mood at certain times of the year. ‘For most people, winter feels like life slows down, and for others, summer can bring up negative feelings,’ says Madeleine Gauffin, Kry Psychologist. 

But if low mood seriously affects your day-to-day life and returns at a similar time every year, it could be caused by seasonal affective disorder (SAD).

‘There isn’t a distinct line between mild seasonal mood changes and seasonal depression, but doctors usually diagnose SAD syndrome when symptoms are severe and come back for at least 2 years,’ says Gauffin.

## What is SAD, and is it the same as depression?

SAD is a type of [depression](/medical-advice/mental-health/depression/), but the difference is that symptoms appear during certain seasons or times of the year. Like depression, SAD is common and is thought to affect [up to 8% of people](https://academic.oup.com/eurpub/article/27/suppl_3/ckx189.178/4556960?login=true) in Europe. 

‘Depression can be a response to difficult circumstances, whereas SAD comes and goes with the seasons, no matter what’s going on in your life,’ says Gauffin.

Most people’s symptoms come in winter, so SAD is sometimes called winter depression. But some people have seasonal depression that comes in summer and goes away in winter.

## What is summer SAD? 

Summer depression is a less common form of SAD where symptoms appear during spring or summer. 

‘Summer seasonal depression can relate to social pressures,’ says Gauffin. ‘We’re expected to be more sociable, and wearing fewer layers may bring up body image issues, triggering low mood.’ Longer days with more sunlight can also disrupt your sleep-wake cycle.

## What are the symptoms of seasonal affective disorder (SAD)? 

SAD symptoms are similar to [depression symptoms](/your-health/depression-spot-the-signs/) and include:

- Low mood that lasts a long time 
- Crying or feeling tearful regularly
- Not enjoying the things you used to
- Difficulty concentrating 
- Feeling easily annoyed
- Tiredness that doesn’t go away after sleep 
- Reduced sex drive
- Suicidal feelings

You might also have other symptoms, depending on whether you have winter or summer SAD. 

## Winter depression symptoms also include:

- Sleeping more than normal and finding it difficult to wake up 
- Craving carbohydrates and sugary foods
- Symptoms that start in autumn/winter and get better in spring/summer 

## Summer depression symptoms also include: 

- Difficulty sleeping 
- Feeling less hungry than normal 
- Symptoms that start in spring/summer and get better in autumn/winter

## Who can be affected by seasonal depression? 

Anyone can have SAD, although some people may be more susceptible than others.

‘There is a genetic link in seasonal depression, so you may be more likely to experience it if your parents have it, for example,’ says Gauffin. ‘Another factor is having a [mental health](/your-health/mental-health/) condition that makes you more sensitive to mood changes.’

Depression can affect men and women differently, and research suggests that [women may be more likely](https://www.sciencedirect.com/science/article/pii/S0165032721010107?via%3Dihub) to experience SAD. But men can also be affected, and their [symptoms of depression](/your-health/signs-of-depression-in-men/) can be slightly different. 

## What causes SAD? 

We don’t fully understand what causes SAD, but sunlight and your internal body clock may have something to do with it. 

‘We know that light affects our body clock and the production of certain mood-related hormones, which is why people living in countries with darker, longer winters tend to have more severe symptoms of SAD,’ says Gauffin.

[Light stimulates the hypothalamus](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6751071/), the part of your brain that controls your circadian rhythm. This keeps us in sync with the 24-hour day so that our bodies know when to rest and when to wake up.

When the amount of light around you changes, the hypothalamus adjusts the phase of the circadian rhythm you’re in. This sends signals to your body that cause you to produce different amounts of key hormones:

### Serotonin – 
levels of this ‘feel-good’ hormone may go down, which can affect your mood. One small study also found that, in winter, people with SAD have [more serotonin transporters](https://academic.oup.com/brain/article/139/5/1605/2468755?login=true), which could lead to lower levels of serotonin. 

### Melatonin – 
people with SAD may produce more melatonin, a hormone that makes you feel sleepy. 

People with SAD may also have differences in their internal body clock that affects their sleep-wake cycle. SAD has been linked to a sleeping problem called [delayed sleep phase syndrome](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3163003/), which is when you fall asleep and wake up later than other people.

## What can help me with SAD? 

[Self-help tools](/your-health/help-for-depression-7-daily-tools-to-improve-your-mood/) can be useful, particularly to ease mild symptoms of SAD. 

### Get more daylight 
‘Even if it’s grey outside, go out and get some natural light. The best time to go out is late morning or lunchtime, and remove your sunglasses so the light can enter your eyes,’ says Gauffin. 

### Break the cycle 
‘It’s easy to get caught in a negative spiral,’ says Gauffin. ‘You feel low so you stay inside, becoming more tired and craving sugary foods, and your mood dips even lower. 

‘Try breaking the cycle with small actions – start by going for a walk outside at a regular time each day.’

### Be kind to yourself
Different self-help tools work for different people, and it’s okay if you can’t do them all. For example, with SAD you may find it harder to eat healthily – [around 1 in 4 people](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4019042/) with SAD say they struggle with winter binge [eating](/medical-advice/mental-health/binge-eating-disorder/). 

The most important thing is to be kind to yourself and find out what works best for you.

## Can I get treatment for seasonal affective disorder (SAD)?

If you’re experiencing seasonal depression, it’s important to know that there’s help available and you aren’t alone. 1 in 10 people has [some form of depression](https://www.nature.com/articles/s41598-018-21243-x) in their lifetime.

## Treatments for SAD include: 

- Lifestyle changes
A doctor can support you to make small changes to help increase your [energy levels](/your-health/5-ways-to-increase-your-energy-levels/), sleep better and lift your mood. 

- Talking therapy or cognitive behavioural therapy (CBT)
Therapy helps you explore your thoughts and feelings and find new coping strategies. CBT is a specific type of therapy.

- Antidepressants 
Medicines such as SSRIs are commonly used to treat depression, and they may help with SAD too. 

## Can light therapy help with SAD?

Some people find [light therapy](https://www.cochranelibrary.com/cdsr/doi/10.1002/14651858.CD011269.pub3/full) helps them, but we still don’t have enough evidence to say whether it works. Light therapy involves sitting in front of a special light for 30 minutes every morning to make up for lower light levels in winter.

‘It’s worth trying light therapy because we don’t normally see any harmful effects from it,’ says Gauffin. It’s usually safe unless you have an eye condition or take medicine that makes you sensitive to light.

## Can Vitamin D help with SAD?

You can also speak to a doctor about taking vitamin D supplements. ‘This will help rule out vitamin D deficiency, which can have similar symptoms to SAD – such as feeling constantly tired,’ says Gauffin. If you have dark skin, live in a country in the Northern Hemisphere or spend a lot of time indoors, you might consider taking 10 micrograms of vitamin D a day. 

## What should I do if SAD is affecting my sleep?

Consider talking to a doctor about your sleep. People with SAD often have disturbed sleep, including [nightmares](https://onlinelibrary.wiley.com/doi/pdfdirect/10.1111/jsr.12416). ‘Sleep profoundly affects our ability to cope and should be a priority in dealing with symptoms of depression,’ says Gauffin.

## When should I see a doctor about SAD?

If your symptoms affect your daily life or you’re struggling to cope, [make an appointment to speak to a doctor](/gp-appointments-online/). 

It’s also a good idea to book an appointment if:

- You think you might have SAD (even if you’re coping)
- You feel low for a long time
- You regularly have trouble sleeping 
- Self-help tools aren’t working for you

‘SAD is diagnosed once we see a pattern, but you should seek help for symptoms straight away,’ says Gauffin. ‘There are many doctors and psychologists who can give you the support or treatment you need to feel better.’

__This article has been medically approved by Kry Psychologist Madeleine Gauffin.__


kry.co.uk > Your health > How do I know if I have seasonal affective disorder (SAD)

If your mood is low in certain seasons every year, it could be seasonal affective disorder (SAD). A Kry Psychologist explains the symptoms and help available. 

kry.co.uk > meta information > How do I know if I have seasonal affective disorder (SAD)?

How do I know if I have seasonal affective disorder (SAD)? | Kry UK

How do I know if I have seasonal affective disorder (SAD)

Many of us search our symptoms online when we have a suspected health concern. But if you’re regularly spending lots of time researching health information or constantly worried about your health, this may be a sign of health anxiety. 

It’s estimated that [4% to 5% of us](https://www.health.harvard.edu/mind-and-mood/always-worried-about-your-health-you-may-be-dealing-with-health-anxiety-disorder) (perhaps even as much as 12%) have health anxiety. Being aware of any changes with our health and seeking professional help when we’re concerned is important, but for those with health anxiety, it can be hard to know what actually requires medical attention. 

## What are the key health anxiety symptoms?

There are lots of different health anxiety symptoms and everyone has a different experience. Some of the most common signs are:

- Worrying a lot about having or getting a serious illness
- Feeling constantly anxious about your health
- Regularly checking your body for signs of illness
- Avoiding doctor’s appointments and hospitals
- Feeling preoccupied about your health for at least 6 months, even if the illnesses you’re worried about change over that time

If your worries can’t be explained by a different condition, for example, [generalised anxiety disorder](/your-health/need-help-for-anxiety-here-are-your-questions-answered/), [panic disorder](/medical-advice/mental-health/panic-disorder/) or [obsessive compulsive disorder (OCD)](/medical-advice/mental-health/obsessive-compulsive-disorder/), that may be another sign.

## What is health anxiety? 

‘Health anxiety, also known as hypochondria, is actually a group of different disorders, and there isn’t one set definition,’ explains Dag Härdfeldt, Lead Clinical Psychologist at Kry. Health anxiety is also sometimes referred to as ‘somatic symptom and related disorder’ or ‘illness anxiety disorder’.

‘In illness anxiety disorder, our worries usually revolve around a specific illness,’ says Härdfeldt. ‘For example, someone with illness anxiety disorder might excessively wash their hands to avoid a specific illness like Covid-19.’ 

Somatic symptom disorder usually shows up as behavioural patterns, like frequently scanning your body or constantly worrying about sickness in general. ‘Someone with this condition might fixate on a sore throat and worry that it’s a sign of something serious without having any one problem in mind,’ says Härdfeldt.

## How do I know if I or someone I know has health anxiety?

‘Behaviours will be different depending on the person, but they may have similar symptoms,’ explains Härdfeldt.

‘People with health anxiety typically have a strong belief that something is wrong with them – usually physiologically, but sometimes psychologically too. They may struggle with patterns of thinking about their health that don’t reflect reality.’

For example, instead of feeling relieved after getting normal results back from a medical examination, they might start questioning that something was wrong with the test or that the doctor misread the results.

People with health anxiety might also overestimate the risks of getting a disease and jump to worst-case scenarios. 

Another common habit in people with health anxiety is spending lots of time reading about different symptoms. Some researchers have coined the term [‘cyberchondria’](https://pubmed.ncbi.nlm.nih.gov/23368807/) to describe the behaviour of searching online for medical information, only to become more worried. 

## Has Covid-19 made people’s health anxiety worse? 

We still don’t know the full impact of the pandemic on our collective mental health and levels of health anxiety, but it’s likely that it has caused more of us to worry about our health in general.

However, not everyone with health anxiety reacts by seeking care. ‘The condition can also have the opposite effect – some people might see hospitals as risky places and avoid them altogether,’ says Härdfeldt.

## How can I manage health anxiety?
‘There are many ways to train your brain to manage anxious thoughts, but it’s very difficult to do so alone,’ says Härdfeldt. ‘If you suspect you may have health anxiety, seek professional help.’ 

If you don’t feel ready to get support, here are some actions that may help:

__- Set a time limit__
Try limiting the amount of time you worry or Google any symptoms to 15 minutes per day. When you want to check on things outside of this window, remind yourself that it will have to wait for the next dedicated time.

__- Be mindful of confirmation bias__
When we look for information about something we’re worried about, we often actively seek out the negatives to ‘confirm’ the way we think. If you’ve read about the worst outcomes of cancer, for example, remember that there’s often another side to the story, like people who have found a lump that turned out to be benign.

__- Challenge yourself__
When scanning your body, don’t just ask where it hurts – consider where things feel normal and where you feel strong. Try to find ways of challenging the notions you might have about your health.

## What is the treatment for health anxiety?

The good news is that health anxiety is treatable and it needn’t get in the way of your everyday life. [Cognitive behavioural therapy (CBT)](/your-health/5-phobias-cbt-can-help-with/) can be an effective treatment for health anxiety, in both the short and long term. 

In some cases, a doctor might recommend antidepressants, but there isn’t a consensus about how effective they really are. If you’re concerned you have health anxiety, talk to a doctor who can help you find the right support or treatment.

## How can I support someone with health anxiety?

Just as it’s difficult to experience health anxiety first-hand, it can also be hard to watch someone you care about live with it. These tips can help you support someone who’s struggling:

__- Acknowledge their anxiety__
Don’t try to debunk your loved one’s worries – it may only create more tension. Remember that health anxiety can create irrational thought patterns.

__- Separate the disorder from the person__
It’s okay to feel frustrated sometimes – know that this doesn’t make you a bad friend, partner or relative. Try your best to separate your feelings about the disorder from the person who has it.

__- Provide a gentle reminder__
Don’t argue with the way your loved one feels, but you could explain that there’s a high chance the symptom the person is focusing on might be exacerbated by the health anxiety and that there might be other explanations. 

## When should I speak to a doctor?

Speak to a doctor if you’re experiencing:

- A preoccupation with having or acquiring a serious illness
- A high level of anxiety about your health
- A desire to perform excessive health-related behaviours such as body scanning

__This article has been medically approved by Dag Härdfeldt, Lead Clinical Psychologist at Kry__


kry.co.uk > Your health > What is health anxiety and how do I know if I have it? 

Health-anxiety 2100x1200

Discover the symptoms of health anxiety and when it could be time to get professional help with Dag Härdfeldt, Lead Clinical Psychologist at Kry

kry.co.uk > meta information > health anxiety

What is health anxiety and do I have it? | Kry UK

What is health anxiety and how do I know if I have it? 

Separation anxiety disorder (SAD) is one of the most common anxiety disorders in children. 

‘A lot of children experience separation anxiety when they say goodbye to their parents or other close relatives,’ says Martin Forster, Kry psychologist. ‘If that anxiety becomes so strong or persistent that it impacts your child’s everyday life, it’s known as SAD – a disorder that affects around 5% of children.’

## What causes separation anxiety, and at what age is it most likely to arise?

Traumatic childhood events or genetic factors can contribute to separation anxiety. 

‘We know that children who experience a higher level of anxiety early on can trigger a parent’s protective instincts,’ explains Forster. ‘This is natural and understandable, but it can sometimes do more harm than good. When parents become overprotective, they may inadvertently take away opportunities for their child to overcome the anxiety.

‘For a long time, SAD was thought of as a condition only affecting children, but that perception has changed in recent years. Research has shown that people of all ages can develop SAD, but it’s still most common in childhood – mostly in kids around 5-10 years old.’ 

## Could the pandemic have triggered separation anxiety?

‘For children prone to separation anxiety who have spent an unusual amount of time with their parents during the pandemic, going back to normal can be tough,’ suggests Forster. 

On top of this, the pressure of lockdowns and other pandemic restrictions can exacerbate other triggers of SAD, like conflicts at home and troubled relationships in families.

If your child’s anxiety appears more specifically related to Covid-19 and the pandemic, [read our guide on how to calm their fears.](/your-health/how-to-calm-your-childrens-anxiety-about-coronavirus/) 

## What are the symptoms of separation anxiety, and how do I know if my child’s SAD is normal?

It’s no surprise that most young children experience some kind of [anxiety](/medical-advice/mental-health/anxiety/) when saying goodbye to their parents. 

‘It’s a normal reaction during the first few years of a child’s life, and most kids grow out of it,’ says Forster. ‘It’s when the anxiety prevents a child from doing things their peers are able to do, or if it takes up a lot of time and energy, that you should consider taking action.’

Look out for these signs and symptoms:

- Anxiety when saying goodbye, for instance when being dropped off at nursery or school
- Worry that something might happen to their parents so that they never come back
- Worry about being abandoned or left behind somewhere
- Repeatedly waking up at night and a strong desire to sleep in their parents’ room 
- Constant efforts to control where their parents are
- Fear of being at home alone
- Fear of spending the night away from home

Sometimes, recurring nightmares about separation can also be a symptom of SAD. If your child is suffering from nightmares, [here’s some advice on what to do.](/your-health/children-and-nightmares-advice-from-a-child-psychologist/)

## How can I help my child overcome separation anxiety?

### - Practise alone time

The most effective tool against separation anxiety is to have your child regularly practise being on their own. 

‘It’s important that you start small and build up gradually,’ says Forster. ‘If your child won’t even let you go upstairs, that might be a good first step – even just for 2 minutes in the beginning. For children who don’t dare to sleep in their own bed, a mattress on the floor next to you could be a good start.’

### - Be wary of overprotecting your child

‘Parents of children with separation anxiety sometimes underestimate their child’s abilities and tend to overprotect them – perhaps they stay at another child’s birthday party rather than dropping their child off, or they go to collect them as soon as they start to feel anxious,’ says Forster. ‘Although it’s well-intended, this means they’re never challenged.’ 

### - Consider if your routines are helping – or making things worse

Routines are often good, says Forster, since all children benefit from stability. ‘However, for some children with an excessive need for predictability, it can be good to practise changing routines, especially as life is never 100% predictable.’

### - Avoid ‘rubber-band goodbyes’

Keep goodbyes short and sweet. ‘A typical challenge is the nursery or school drop-off,’ says Forster. ‘I recommend waiting for a good opportunity before leaving, like when a teacher is clearly ready to step in or your child has started to play with something.’ 

It’s not always easy, but once you say goodbye, commit to it – even if your child is upset. ‘Avoid “rubber-band goodbyes” where you leave, come back and then leave again,’ adds Forster. ‘They’re generally more painful for the child.’

### - Keep teachers and carers informed

Starting a dialogue with the teachers is a good idea. ‘Good communication with teachers means they can be prepared and support your child,’ says Forster. ‘For your own sake, you can call the school after a while to check how things went after the goodbye.’

### - Accept that progress takes time 

Make changes gradually, together with your child. All of the above should be done in a way that’s gradual, sensitive to the child’s feelings and with your child in clear agreement. ‘If children are forced to be alone or left alone without warning, it’ll likely compound the problems,’ explains Forster.

### - Add fun and a playful approach

‘Make each step into a playful game, and don’t forget to celebrate the progress you make together,’ adds Forster. 

## When should I seek professional help?

SAD can sometimes act as a gateway anxiety disorder. If it’s not treated, it can lead to a range of both mental and physical difficulties, so getting your child the help they need is important.

If your child is anxious or sad for long periods of time at nursery or in school, or if they can’t play with their friends or participate in activities with their peers, it’s a good idea to get professional help from a doctor who can refer to a psychologist if needed.

kry.co.uk > Your Health > How to manage your child’s separation anxiety – a therapist’s guide

2100x1200 How to manage your child’s separation anxiety – a therapist’s guide

What causes separation anxiety in children, and how can you help your child overcome it? Get expert advice from a Kry child psychologist

kry.co.uk > Meta information > How to manage your child’s separation anxiety  

How to manage your child’s separation anxiety  | Kry UK

How to manage your child’s separation anxiety – a therapist’s guide

With government plans to add folic acid to supermarket products like non-wholemeal wheat flour, Dr Christina Papadopolous, answers some of the most common questions about folic acid, and why it’s particularly important for women who are either pregnant or trying to conceive. 

## What is folic acid and what is it used for?

‘Folic acid is needed to form red blood cells and occurs naturally as folate, in certain foods. It can be used to treat or prevent a type of anaemia, as well as being vital for the healthy development of a baby’s brain, skull and spinal cord during pregnancy, preventing neural tube defects like spina bifida,’ says Dr Papadaopolous.

‘It’s also used to reduce side effects from a medication called methotrexate, used to treat certain types of inflammatory arthritis, Crohn’s disease or psoriasis.’

## How can I eat more folic acid in my diet?

Many foods are rich in folate, particularly broccoli and other green vegetables like cabbage, kale and spinach. As folic acid cannot be stored in the body, it’s important to make it part of your daily diet. 

It’s also easily lost in cooking, especially if food is boiled or overcooked – and this is why some foods like breakfast cereals are fortified with folic acid along with other vitamins.

## What happens if you are deficient?

Folic acid is needed for red blood cells to carry oxygen, and so if you’re deficient, it can lead to a condition called large cell anaemia. Folic acid is also essential to the formation of DNA, which allows your body’s cells to replicate. Symptoms of deficiency usually develop slowly, and become worse if left untreated.

These symptoms can include weakness, pins and needles, mouth ulcers, diarrhoea, loss of appetite and weight loss, as well as heart palpitations and headaches.

## Why is folic acid important for maternal and infant health?

‘Folic acid is essential for the healthy development of the foetus. During pregnancy, your folic acid requirements are greater, and so it’s difficult to achieve this from the food in your diet alone,’ explains Dr Christina Papadaopolous.

‘This is why a folic acid supplement is recommended -  you should take a 400mcg folic acid tablet every day when you begin trying for a baby and until you’re at least 12 weeks pregnant.’

If you’re at an increased risk of your pregnancy being affected by neural tube defects, you should speak to a doctor who may advise you to take a higher dose.

## If I don’t eat flour or fortified products, should I be worried?

Folic acid is found in a wide variety of foods, and if you eat a balanced diet, with plenty of green vegetables, you should be getting enough naturally. Be mindful of not overcooking vegetables, and try steaming them instead of boiling.

The following foods provide a good source of folic acid:

Spinach, kale, brussels sprouts, cabbage, broccoli 
Beans and legumes 
Yeast and beef extracts 
Oranges and orange juice 
Wheat bran and other wholegrain foods 
Poultry, pork, shellfish and liver

## Is folic acid suitable for everyone?

Most adults can take folic acid, but like any vitamin supplement, it’s not suitable for everyone. Speak to a doctor before taking folic acid, if any of the following apply to you.

- You’ve had a previous allergic reaction to folic acid of any other medicine
- You have a vitamin B12 deficiency anaemia or pernicious anaemia
- You have cancer
- You’re having kidney dialysis 
- You have a stent in your heart


kry.co.uk > Speak to a GP about folic acid > CTA

Speak to a GP about folic acid

Livi.co.uk > Your health > Why folic acid is so vital for maternal health

JKassel KRY lowres 2

All you need to know about the benefits of folic acid for pregnant women and women trying to conceive

kry.co.uk > Your health > Why folic acid is so vital for maternal health

The importance of folic acid for maternal health | Kry UK

Why folic acid is so vital for maternal health

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