Seasonal affective disorder or SAD is a form of depression that affects people during the winter months. It is often called the “winter blues” and can cause feelings of sadness, hopelessness, and lethargy.
The lack of sunshine and shorter days can lead to a disruption in the body’s circadian rhythm, which can impact mood and sleep. If you are feeling the effects of SAD, there are ways to fight it. Here are 10 ways to fight seasonal affective disorder:.
1. Light Therapy
Light therapy is a popular treatment for SAD. It involves sitting in front of a lightbox that emits bright light for a set amount of time each day. The light mimics natural outdoor light, helping to regulate the body’s circadian rhythm.
It is recommended to use the lightbox in the morning to help wake up and start the day.
2. Vitamin D Supplements
Vitamin D is known as the sunshine vitamin since it is produced by the body when exposed to sunlight. During the winter months, the lack of sunshine leads to a deficiency in Vitamin D which can impact mood.
Taking Vitamin D supplements can help boost levels and improve mood.
3. Exercise
Exercise is a natural mood booster and can help alleviate symptoms of SAD. It releases endorphins which are the brain’s feel-good chemicals. Even a short walk or yoga session can help improve mood and energy levels.
4. Get Outside
It can be tempting to stay indoors during the winter months, but getting outside can help improve mood. Even on cloudy days, natural light can help regulate the body’s circadian rhythm and boost Vitamin D levels.
Going for a walk or spending time in nature can help reduce stress and boost mood.
5. Mindfulness
Mindfulness is the practice of being present and aware of the current moment. It can help reduce stress and anxiety and improve mood. Practicing mindfulness through meditation or mindful breathing can help alleviate symptoms of SAD.
6. Create a Routine
SAD can cause a disruption in sleep and make it challenging to maintain a routine. Creating a schedule and sticking to it can help improve sleep and reduce symptoms of SAD. It can also provide a sense of purpose and structure during the winter months.
7. Socialize
SAD can lead to feelings of isolation and loneliness. Making an effort to socialize with loved ones or joining a social group can help alleviate these feelings. It can also provide a sense of community and support.
8. Spend Time with Animals
Animals can have a positive impact on mental health. Spending time with pets or volunteering at an animal shelter can help alleviate symptoms of SAD. Animals provide comfort, companionship, and unconditional love.
9. Eat Well
Eating well can have a positive impact on mental health. Consuming a balanced diet with plenty of fruits, vegetables, and whole grains can provide the body with the nutrients it needs to function properly.
It can also help boost energy levels and improve mood.
10. Seek Professional Help
If SAD is impacting daily life, it is important to seek professional help. A mental health professional can help develop a treatment plan that may include therapy or medication.
