Some people are touched by what is called Seasonal Affective Disorder, otherwise known as SAD, especially when the days are short, and the sun is hardly visible on either side of the equator in winter. The symptoms include depression, fatigue, low energy, and low tolerance, as we end up not being able to carry out our usual day-to-day activities or interact with people. Fortunately, there are many ways to avoid the effects of seasonal depression. Here are six easy but useful tips for shifting yourself away from sadness for the winter.
Increase Exposure to Natural Light
Lack of sunlight is one of the biggest contributing factors to seasonal depression that upsets the normal biological rhythm, thereby causing depression and fatigue. More exposure to natural light helps control one’s mood and enhances overall well-being. You could do things like trying to incorporate outside walks into your schedule. If you can’t find time for this, you could consider getting a happy light, which helps imitate light from the sun and sit in front of it for a little bit every day. You will want to try to get at least 30 minutes of light exposure per day if you’re going to notice enhancement.
Prioritize Physical Activity
A benefit of exercise is that it can act as a natural antidepressant since it enhances the production of endorphins in the body. As the days grow colder and the nights longer, avoiding physical activity can be easy, but this is especially important during SAD season. Aerobic exercises like walking, yoga, or cycling are enough to help fight seasonal depression, relieve stress, and gain more energy.
It can be useful to attempt to build an exercise schedule to ensure that the body and mind can be kept in check. If you struggle with finding motivation, find a workout partner or try working out with others online. It should be done regularly and be incorporated into your daily schedule. Having routines can help a lot with seasonal depression, so having set workout schedules could benefit you.
Maintain a Healthy Diet
Nutrition has a very serious impact on your state of mind and feelings. A balanced diet, taking foods with vitamins and other nutrients, enables one to maintain one’s energy levels. In winter, people crave sweet or fatty foods because they get a temporary energy boost. These foods can cause energy lows and mood swings, which only makes depression worse. Having a routine of making healthy foods will also help you stay in check.
Be sure to have a healthy balance of fats and proteins, fresh fruits and vegetables, and grain products. The polyunsaturated fats and omega-3 fatty acids present in foods like salmon, flaxseeds, and walnuts help to reduce the symptoms of seasonal depression. Further, vitamin D obtained from sun exposure is also an important determinant of mood. Also, be sure to stay hydrated. Our moods can change when we are dehydrated, which can worsen seasonal depression.
Practice Mindfulness and Meditation
Mindfulness and meditation should be considered for individuals suffering from seasonal depression. These practices assist you in concentrating on the events and conditions at the moment and shut out negative thinking, which is closely connected with depression. It also applies to endorsing relaxation, decreasing stress, and raising the levels of contentment. It helps keep you grounded during times of chaos, helping with your mental well-being.
You can use such behavior modification methods to introduce mindfulness techniques into your day. Begin with five to ten minutes of performing daily yoga, meditation, and deep breathing. There’s also active mindfulness, where you can take your tea or a walk and do it mindfully, being aware of all your sensual experiences. Some apps, like Headspace or Calm, are applications that can help people meditate and introduce special programs of mindful breathing to help with seasonal depression.
Maintain a Sleep Schedule
Chronic sleep loss is a state that can cause a wide variety of undesirable effects – and depression is one of them. As the days get shorter, melatonin – the hormone that makes you feel sleepy – levels may rise, disrupting your sleep-wake cycle. This may result in oversleeping, extreme fatigue, and seasonal depression worsening. One may feel tired way more often and struggle to feel like they’ve gotten enough sleep.
Going to bed at the same time every night effectively controls your biological cycle. It is also important to attempt to go to sleep and get up at the same time every day, even on weekends. Get into a wind-down before bedtime—read more, watch TV and play on devices less, no caffeine after 3 PM, and ensure your bedroom is conducive to good sleep. You should try to get 7-9 hours of sleep each night to help your body regain its strength and help with seasonal depression.
Socialize and Stay Connected
Loneliness and sadness may be felt most during the winter season due to the ability to be alone. Another thing worth doing to combat seasonal depression is to have people around: friends, families, and other loved ones. Though it can be particularly tempting to offload many social activities in an attempt to remain safe and avoid contact with other people, friendly human contact could be very useful and wholesome.
Try to talk with people, including a simple text message or a telephone call. Organize activities you like, such as watching films with friends, having a cup of coffee with family, or having a little get-together at home. Nobody wants to be alone; if loneliness is a problem, one may prefer to participate in a group or do something in society. A stimulating and friendly environment effectively improves your mood and, thereby, can help you remember that you are not the only one who experiences such symptoms.
Final Thoughts
Being overwhelmed by seasonal depression might be regarded as something normal or inevitable. However, by understanding the nature of the disorder and applying certain measures, people can successfully navigate the worst of the winter months. One should increase their amount of light exposure during the day, do daily physical activities, have a healthy diet, work on mindfulness, maintain a proper sleep schedule, and keep in touch with friends and loved ones. But go on doing small things daily; the goal is to make positive changes to your mood and behavior, which will eventually have a positive impact on your mental health.
Disclaimer: This article is intended simply to provide information. It does not replace the medical advice of a physician or other medical professional. Please speak with your doctor or therapist if you have any questions or concerns.
