As winter approaches and the days become shorter, we can sometimes feel a shift in our energy and mood. These seasonal changes can affect the body’s circadian rhythm, which can disrupt our sleep, interests, and energy levels. When experienced for prolonged periods of time, this can often be identified as seasonal affective disorder (SAD). It affects 2-3% of Canadians with another 15% that experience a milder form of SAD.
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According to the National Institute of Mental Health, seasonal affective disorder can last anywhere from 4-5 months per year. Symptoms may include feelings of depression, low energy, difficulty sleeping, and more. Last year proved to be quite difficult for me, which is why I started looking for ways to ease this year’s seasonal depression. Here are 6 ways I combat seasonal affective discover.
1) Light Therapy Exposing yourself to artificial light first thing in the morning for at least 30 minutes per day can help regulate your circadian rhythm. Light therapy lamps can be pricey, which is why I purchased mine in the summer for less than $40 on Amazon when they can go for $100+ during this time. I’ve been using my lamp daily and have noticed a huge improvement in my mood, energy levels, and the ability to focus. Be sure to consult your health care provider and discuss whether this will be a suitable option for you.
2) Healthy Foods It’s easy to reach for foods that are convenient or taste good, but when we’re feeling sluggish from seasonal changes, eating unhealthy foods will only make you feel worse. This winter, make sure to stay hydrated, and choose foods that are rich in vitamin D. Health Line recommends incorporating more salmon, tuna, egg yolks, mushrooms, and more into your diet.
Deficits in vitamin D may exacerbate these problems because vitamin D is believed to promote serotonin activity. In addition to vitamin D consumed with diet, the body produces vitamin D when exposed to sunlight on the skin. With less daylight in the winter, people with SAD may have lower vitamin D levels, which may further hinder serotonin activity.
NIMH, Seasonal affective disorder.
3) Exercise It can be difficult to find the motivation to exercise, especially when it’s dark and cold outside. However, moving your body for at least 30 minutes each day can greatly improve your mood, lower your stress levels, improve sleep, and help you feel more energized. It’s times like these I like to get on the treadmill or turn to YouTube for work out videos you can do from home. You’ll be sure to find a video to suit your needs, whether it’s a video for beginners, low impact, sitting down, or no equipment required.
4) Brain Dump Journaling is a powerful tool that allows you to keep track of your thoughts, feelings, and emotions. When we put our thoughts onto paper, it relieves the weight of having to replay the same situations or scenarios repeatedly in our heads.
Journaling allows us to reflect on a deeper level. We can choose to write about our goals, organize our thoughts, inspire new ideas, relieve stress, and much more. There is no right or wrong way to journal, it’s a safe place where we can release our innermost thoughts without judgement.
Her Digital Coffee, 5 Reasons why you should start journaling.
5) Socialize During the cooler season, we tend to favor staying indoors. However, increased periods of isolation, like we’ve experienced with the pandemic, only hurts our mental health. If the weather allows, consider going for a walk and catch up with friends and relatives. Another alternative is calling or video chatting with your loved ones from home to stay connected.
6) Routine Seasonal changes can throw off our circadian rhythm, which is why it’s so important to stick to a routine. The most important routine is maintaining your sleep schedule. Oftentimes, we either get too much or not enough sleep. I suggest incorporating healthy habits and indulging in some self-care products to help you get a better night’s rest.
If you find yourself still struggling from seasonal affective disorder, consider talking to a health care professional. We all experience things differently, and it’s important to remember that you have support and options to help you through it. Find out how to get help by visiting the Canadian Mental Health Association for resources. For more posts relating to wellness, visit my tag here.
I really like these tips, so far I have been okay and hopefully, that will continue! But socialising is definitely important for my mental health x
That’s great to hear Caroline! I agree, socializing is incredibly helpful. Thank you for reading!
Unlike most people, I have seasonal affective disorder in the summer (weird, I know). Typically I get sad from how uncomfortable the heat is so I get less time outdoors. However I’ll have to take these tips into consideration when it rolls around again. Thank you for this.
SAD definitely affects people in the summertime as well. I can see how the heat can be bothersome! I hope these tips will help ease SAD come the summertime. Thank you for reading Stephanie!
I used to suffer from SAD when we lived in the UK and that’s part of the reason we live in Arizona now. These are great tips.
That makes a huge difference! I miss the Arizona sunshine. Thank you for reading Wendy!
These are all really great suggestions. I feel some of the effects of less sunshine and daylight hours and use light therapy to help with that. I might add that In Canada we simply do not get enough sunshine to get our Vitamin D requirements and Health Canada recommends taking a supplement (my Dr suggests 1000 IU daily). Exercise is key for me year round for my mental health.
Vitamin D supplements are so important! I need to be better at taking mine daily. I’m glad to hear that your light therapy lamp has been helpful for you as well! Thank you for reading Jodie!
SAD is a real thing, especially in states or countries that experience longer Winter. As someone who lived in Jamaica 🇯🇲 most of my life,and was exposed to nature, sunny warm climates and frequent interactions with friends all year round, I have fallen in to seasonal depression when I came here to live. Now I have learned to adjust and used some of the ways you shared to fight SAD.
Thank you for sharing Kevin. I can only imagine how difficult that transition must have been. I’m happy to hear that you’ve found ways to adjust because it can be a very challenging thing to navigate. Thank you for reading!
This is a really great post! We did a post on SAD over the summer and we can relate to the challenges faced this time of year. Awesome recommendations!
Thank you so much! SAD can be incredibly challenging and I’m glad we’re all sharing ways to ease and combat the symptoms this year.
Working out definitely helps me with coping with the darker nights and mornings. Also I would love to buy one of those lights to help me wake up in the morning x
Lucy | http://www.lucymary.co.uk
Agreed, moving your body is such an effective way to improve your mood. I highly recommend a light therapy lamp! Thank you for reading Lucy!
I’m doing a few of these myself as well and it’s time to get used to it. And make it a habit to help improve our lives.
I’m so happy to hear that! It’s the small changes that can make a big difference, especially if it improves our mental wellbeing. Thank you for reading Fransic!
Light therapy is such a good idea! Sunlight definitely make the transition to winter months much easier and it can get gray and cloudy where we are.
It truly is! I highly recommend investing in one, especially for cities that often experience gloomy days. Thank you for reading!
I definitely needed this. I have regular depression, but when this time of the year hits, it gets spicy.
I hear you, it can get incredibly difficult. I hope these tips will help ease the symptoms of SAD this year. Sending you lots of love Nyxie!
Fantastic post! I agree that healthy food and exercise are important for mood boosting. Thanks so much for sharing!✨
Absolutely, eating healthy foods and exercising are effective ways for improving your mood. Thank you for reading Elizabeth!
I feel so lazy in winters. Wonderful tips..Thank you for sharing
Me too, the lack of sunlight and seasonal change can do that. I hope these tips are helpful. Thank you for reading!
Thanks for sharing these tips, will definitely try some!!
Thank you Bell, I hope you find them helpful for combating SAD!