Hello Friends,
It is that time of year again—a time when shorter days with less daylight can make you feel down. If you are starting to experience the effects of seasonal depression, you are not alone. The fact that the sun won’t set after 6 p.m. again until March is a bummer, but do not fret, my friends, because today’s post is about how to combat the effects of seasonal depression.
First, let’s take a quick dive into what seasonal depression is.* Seasonal Depression, more formally known as Seasonal Affective Disorder (SAD), is a type of depressive disorder. Unlike other forms of depression, Seasonal Affective Disorder is not consistent. People affected by SAD usually experience depressive symptoms for some time at the same time each year. It most often affects people during the fall and winter months when the days are shorter and have less daylight.
So, how can you combat the symptoms of Seasonal depression? I am so glad you asked!
- Get Outside—Watch the weather and plan to take advantage of the limited sunlight available during these darker seasons. Sunlight is so important for general well-being and will help you kick depressive symptoms. Even if it is cold, dark, and gloomy, still make an effort to get outside and get fresh air.
- Get Enough Sleep—You are expected to feel more tired during the darker months. Lack of sleep can have negative effects on your mental health and mood. So, especially during these darker months, listen to your body and ensure you get enough sleep (7-9 hours).
- Add More Vitamin D to Your Day—With the decrease in sunlight during the winter months, it is common for people to suffer from vitamin D deficiency, which can cause or worsen SAD symptoms. Try adding a vitamin D supplement (always consult a medical professional before adding any supplements to your diet.) or vitamin D-rich foods (orange juice, salmon, mushrooms) to your diet to counteract this.
- Talk to Someone You Trust—Seasonal Affective Disorder is a heavy burden to carry. Know that you are not alone, and find someone you trust who you can talk to about how you are feeling. Whether a doctor, friend, sibling, therapist or someone else, talking your feelings out can help make the weight of your struggles a little lighter.
- Move Your Body—Whether it is a walk on your lunch break or indoor water polo, ensuring you are getting enough exercise will help boost your mood and relieve SAD symptoms.
At the end of the day, the darker months can be really tough. So, on top of those habits, here are a few reminders to help you through!
- Listen to your body; it is expected to need more rest during this time.
- Give yourself grace; you are doing your best
- Always be kind; you never know what someone else is going through
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Until next week, My Friends!
P.S. I’m proud of you 😉
*Please note I am not a certified physician, and this is not a way of diagnosing seasonal depression. If you are struggling with these symptoms or think you may have seasonal depression, please contact a medical professional.