4 Ways to Manage Seasonal Affective Disorder
Category: Depression
Read on for ways to have a sunnier outlook all winter, no matter the weather outside.
Topic Of Discussion
So you’re someone with even a vague interest in mental health? If so, chances are good that a scroll through your social media at this time of year has exposed you to the term “seasonal depression,” or – to use a more clinical term (with a fitting acronym!) – Seasonal Affective Disorder (a.k.a. S.A.D.) For a lot of us, darker days mean a gloomier mood. It’s natural, but also more manageable than you might expect. With some simple daily practices and a basic understanding of your brain chemistry, you might just have a shot at a sunnier outlook all winter.
1. Get some sun
It’s basic…but maybe the best tool you’ve got! Winter might mean darker days more often…but depending on where you live, chances are good that you’ll get at least some rays of sunshine. When you do, get outside! Whether it’s just by sipping your morning coffee in the yard or going for a long walk, hike, or run, natural sunlight exposure increases your body’s production of serotonin (a hormone that regulates your mood, appetite, and sleep.) And speaking of sleep…
2. Get some (consistent) sleep
We’ve all been there: the desire to hibernate and watch Netflix all night as the snow falls is real. Some days that’s okay…even healthy! That said, during the winter more than ever, getting consistent sleep is important. With less serotonin from the sun, rest becomes extra valuable (not to mention how helpful it can be to actually be awake for the sun-up hours.) Aiming for consistent sleep might make the biggest difference between feeling sad and feeling sunny.
3. Maintain routines
Sleep isn’t the only routine to shoot for either. It’s normal for us to get out of our regular routines over the holidays. Maybe you don’t need to revamp your routines with New Year’s resolutions as much as you might need to simply ground yourself and get back on track. Whether it’s reading before bed, simply eating two meals before 2 PM, or drinking plenty of water, get back to basics.
4. Ask for help
Sometimes, managing S.A.D. isn’t as simple as taking steps to get sunshine, sleep, and structure. If these basic tactics aren’t improving your mood, asking for help is okay. Therapies such as light therapy or serotonin-boosting medications like SSRIs can be extremely helpful to those whose seasonal affective disorder is severe, as can talk therapy. Don’t suffer when help is available.
Wrapping it up
If you’re looking for help understanding either your seasonal affective disorder or the many options that might be available to help you manage it, our counselors at Tri-Star Counseling can offer emotional support and resources along the way. Contact us to set up an appointment and explore what tools and tactics might prove most effective for you.
