Simple Ways to Prevent Seasonal Affective Disorder
Cold dark days, more time cooped up at home, less daylight — is there any wonder many of us feel a little down in the winter? Many find that their mental health suffers during the winter months. For some, this is more serious. Seasonal Affective Disorder is a form of depression that usually starts in the Fall and gets better as the days grow longer in the Spring. Three million Americans suffer from SAD, according to the Mayo Clinic. It’s more common in people with another depressive disorder or bipolar disorder, but anyone can experience it. And the further you are from the equator, the more likely you are to suffer from it.
Having less energy, bad sleep, and not liking things you used to enjoy during the winter are common signs of SAD. If these things sound familiar, know that you don’t have to just tough it out until Spring. A little care goes a long way in tackling your SAD. Let’s take a look at some simple, effective ways to boost your mental health during the winter months.
Light up your life
Real daylight is limited in the winter. Phototherapy — a fancy word for light therapy — uses special bright lights to mimic daylight and give your brain the serotonin boost it needs to feel good all winter. Check with your medical team so they can steer you towards a good-quality therapy light and tell you how to use it. Generally, though, you just sit a few feet away from the light for a few minutes right when you wake up and then go about the rest of your day. It’s that easy! And many medical professionals recommend giving this a try first since it tends to work well, has no side effects, and is pretty inexpensive.
Take care of your body
Exercise is a huge part of staying healthy in the winter and fighting off Seasonal Affective Disorder. It can be a challenge to get in enough movement, especially if you are used to exercising outdoors. But it’s even more important than ever in the winter, so find a way to stay active. The mood boost you get is worth the effort! Daytime exercise also leads to better sleep. And good sleep leads to more energy the next day! You don’t have to commit to anything major — even 15 of exercise a day is enough to feel the benefits.
Take care of your mind
Looking for a way to decrease anxiety and boost your mood? Try yoga or tai chi. These help you connect your mind and body and can have SAD-fighting effects. These calming practices also help you identify strengths and coping mechanisms you didn’t know you had.
Make time for the things you enjoy and keep doing them. Reading, music, crafting, gaming — whatever your thing is, make time for it. Stay connected with friends and family. People in cold climates sometimes hunker down and skip out on socializing. While it can be tempting to pull up a blanket and binge the new Netflix show, keeping up with friends and loved ones is so good for your mental health. Even if you’re not willing to bundle up and go out, find a way to regularly keep in touch with people who give you a boost.
Lastly, give meditation a try. You don’t have to commit to hours in silence or buy special equipment. Simply sitting quietly for 5–10 minutes a night before you go to bed can let your mind work through things, meaning it’s less likely to start working overtime when your head hits the pillow.
Get More Support
For some people, Seasonal Affective Disorder is just a seasonal bummer that gets better with a little action. Some might need a little more care and attention to manage it. If your SAD symptoms start to feel like more than you can handle on your own, it’s time to reach out. Talk about what you’ve been feeling with a doctor who can offer good advice. Medication and talk therapy can be an important part of feeling better, too. Find a therapist who can offer you support during the winter months, and make your mental health a priority.
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