Seasonal Affective Disorder (SAD) & Finding Your Light
Seasonal affective disorder (SAD) is a type of depression that occurs at the same time each year, usually in the fall or winter. Symptoms of SAD can include feelings of sadness or hopelessness, loss of interest in activities you normally enjoy, low energy, difficulty sleeping, changes in appetite, and difficulty concentrating.
However, there are things you can do to help seasonal affect disorder & help yourself feel better when you’re feeling tired or blue in the winter. It is possible to improve your mood and feel better. This can include activities such as exercise, spending time with friends and loved ones, getting outside in natural light, and trying to maintain a regular routine. It may also be helpful to talk to a therapist or counselor who can provide support and guidance.
Here are some ways you can help manage seasonal affective disorder (SAD):
Get outside in natural light: Exposure to sunlight can help improve your mood and boost your levels of vitamin D. Try to spend at least 20-30 minutes outside each day, preferably in the morning or early afternoon.
Exercise regularly: Exercise can help improve your mood and reduce stress. Aim for at least 30 minutes of moderate-intensity exercise, such as brisk walking or cycling, most days of the week.
Eat a healthy diet: A balanced diet that includes plenty of fruits, vegetables, whole grains, and lean proteins can help improve your mood and overall health. Avoid or limit foods and drinks that are high in sugar and caffeine, as they can contribute to feelings of anxiety and depression.
Maintain a regular sleep routine: Getting enough sleep is important for maintaining good mental health. Try to go to bed and wake up at the same time each day, and avoid caffeine, alcohol, and electronics before bedtime.
Talk to a therapist or counselor: A mental health professional can provide support and guidance for managing SAD. They can help you develop coping strategies and work through any underlying issues that may be contributing to your symptoms.
Play. Do things you enjoyed doing as a kid to bring some childlike joy back into your life. Build an igloo, go sledding, have a snowball fight.
Consider light therapy: Light therapy, also known as phototherapy, involves sitting in front of a special light box that emits bright, artificial light. This can help improve mood and reduce symptoms of SAD. I’ve been using this one from Circadian Optics (bought on Amazon) for years.
Laugh. Surround yourself with people who lift you up, cheer you up, & make you laugh. Make a playlist of funny videos that always make you laugh.