Seasonal affective disorder (SAD) is brought on by the changing seasons. It can be an overwhelming, jarring type of depression. Most people, when first dealing with it, aren't sure how to cope with seasonal depression. They begin feeling sapped of energy and interest during the fall, and their condition continues to worsen as winter progresses. The depressive symptoms typically self-resolve during the springtime and remain minimal throughout the summer months. It is also important to remember that winter depression or winter blues is a lesser form of SAD.
Researchers are not yet sure what exactly causes seasonal affective disorder, but some of its prevalent markers include daily depression that occurs in a seasonal pattern, lacking interest in previously enjoyed activities, weight gain and changes in appetite, lacking energy, excessive sleeping, and feeling constantly tired.
Left untreated, seasonal affective disorder symptoms can lead to chronic mental health problems. Fortunately, there are a number of therapist-approved techniques for knowing how to deal with seasonal depression. Use the tips below to learn to recognize, prevent, and alleviate SAD symptoms.
Professional and Wellness Strategies
1. Talk with a Therapist
If you suffer from seasonal affective disorder, working with an online therapist can be a huge asset. A skilled therapist can teach you how to fight seasonal depression before, during, and after its occurrence. Talk therapy and cognitive behavioral therapy (CBT) are both effective in treating SAD, and success rates are high. There's always hope for healing.
2. Stay Hydrated
Water is integral to every cell in the human body, so it's vitally important to drink enough. Staying hydrated is essential year-round, and it can help you have optimal health even during the months where the weather has you down.
3. Get Your Daily Dose of Sunshine
Understanding how to combat seasonal depression involves knowing about the power of natural sunlight. Get outside of the house regularly. When indoors, leave the window blinds open to let the sun in. If you work inside, try to find a location where natural light gets in.
4. Take the Right Vitamins
Vitamin D deficiency is linked to depression. While sunshine is the best source of vitamin D, if you're unable to get enough natural bright light during the dark winter months, consider taking an organic, plant-based vitamin D supplement. Studies show that vitamin D can improve symptoms of depression, but consult your doctor before trying new supplements.
Light-Based Approaches and Preparation
5. Try Light Therapy
When those dark, gray days keep you from getting that natural sunlight you crave, bright light therapy might do the trick. Light therapy boxes emit bright artificial light that mimics natural sunshine. Sitting in front of one daily for about 30 minutes can reduce the effects of SAD.
6. Prepare Yourself Before the Seasons Change
If you know that you have SAD, prepare your mind for the seasonal change. Add mood-heightening activities like hobbies, community service, outdoor walks, or exercising in a public park to your routine.
7. Dawn Simulators
These specially designed alarm clocks wake you with gradual light and calming sounds, mimicking a sunrise. This helps you begin the day in a peaceful way rather than with abrupt noises, and they can benefit people with SAD.
8. Stay Connected with Friends
Isolation is strongly linked to depression. Find creative ways to connect with friends, even if it's an online video chat during the winter months.
Lifestyle Habits for SAD Relief
9. Aromatherapy
Aromatherapy with lavender, ginger, or bergamot essential oils can relieve anxiety, depression symptoms, and some sleep problems.
10. Schedule Your Time and Activities
Keeping a regular sleep and activity schedule can improve your mood and help manage SAD symptoms.
11. Take a Hot Epsom Salt Bath
Epsom salt baths increase magnesium intake, which research suggests may help treat mild-to-moderate depression.
12. Exercise Daily
Regular exercise combats depression by releasing endorphins, improving immunity, aiding digestion, and reducing stress. It's one of the most effective ways to cope with SAD.
13. Journaling
Writing down your thoughts, worries, goals, and moods can help you express feelings and track trends. Journaling is a powerful self-care habit for people with SAD.
Additional Strategies and Final Thoughts
14. Plan Your Meals
People with SAD often struggle with appetite changes and overeating. Planning healthy meals can support physical and emotional balance during winter months.
15. Take a Vacation
If possible, travel to a sunny destination during winter. A change of scenery with bright light and natural sunshine can chase away the winter blues.
16. Avoid Alcohol
Alcohol is a depressant. While it may create temporary feelings of elation, it can worsen depression and hopelessness if consumed excessively.
17. Consider Medication
SAD is a mental health condition that may require medical diagnosis and treatment. Antidepressant medications can help some people, though many try other remedies first. Always consult a healthcare professional about treatment options.
You don't have to suffer in silence if you deal with seasonal affective disorder. With the right combination of lifestyle habits, therapy, and professional support, you can reduce depression and loneliness during the winter months.