By Kimberly Hayes.
Seasonal affective disorder affects many Americans, making it difficult to get through a particular season without suffering from sadness, depression, lethargy, and the inability to find joy in the things they once loved. Many people are hit hard in the fall and winter months due to a lack of sunlight and because greenery can be scarce, making the landscapes look dull and lifeless. It can be hard to focus on work or school or to enjoy the holidays. If you’ve been diagnosed with SAD or believe you’re living with it, this time of year can be a struggle.
Fortunately, there are several things you can do to relieve the effects of SAD and to prevent them from creeping in. One of the easiest ways is to get as much sunlight as possible on nice days to boost your vitamin D intake, but there are many other ways you can practice self-care and minimize the effects of seasonal affective disorder.
Keep reading for some great tips on how to get started.
Open the Curtains
On warmer days, you can open the windows, but in wintertime, it’s not always easy to do. Raising the blinds or opening the curtains, however, can help you get a blast of sunlight that will banish those seasonal blues. Not only that, but it can also help to lower your utility bills during the winter months if you use natural light to both illuminate and heat the space.
Meditate
One thing you can do to improve your mindset is meditate. Transcendental meditation doesn’t just calm you. It also promotes the release of melatonin and serotonin, natural body chemicals that improve your mood and counteract your SAD symptoms. The best part of this treatment plan is that you don’t even have to leave the house. Turn a corner of your home into a meditation room by clearing out distractions, lighting some candles, and filling it with natural light. Then use it. The more you practice, the better the results. Just make sure that you keep this area tidy; disorganization can make your surroundings feel chaotic, which can make you feel stressed and anxious.
Get Outside
Even on colder days, if the sun is out, make an effort to go outside for a while. If you can exercise at the same time, even better. Take the dog for an extra-long walk; in fact, spend more time with your dog in general, as it can help to reduce symptoms of depression and anxiety. You can also go for a hike or simply sit outside on your lunch break. This is great advice no matter what you have going on in your day, but if you work in an office, it’s especially helpful. The winter months mean a lot less sunlight, and many busy professionals have to deal with darkness both when they leave home in the morning and when they return at night.
Get Better Sleep
Better sleep can be beneficial in many aspects of life, and that includes coping with the effects of SAD. When you get good rest, you’re better able to handle stress and anxiety during the day, and it can help boost your mood and overall mental health. If your mattress is more than seven years old, or if it’s lumpy and affects your comfort level, it may be time to invest in a new one. Mattress shopping can be overwhelming simply due to all the options out there, but you can do some research online beforehand to make sure you get the right one.
Pay Attention to Your Light Levels
Facing a lack of sunlight can have a significant negative effect on your mental health, but there are things you can do to help reduce those effects. Many people who live in Alaska — parts of which see up to 60 or so days of darkness — rely on artificial sunlight to help them get through winter. You don’t have to invest in a lightbox just yet, but you can make sure you’re exposed to bright light in the morning and dimmer light at night, before bed. This will help your circadian rhythm stay on track, which can help you get better rest.
Wintertime can be challenging for many people, but it doesn’t have to bring symptoms of depression, sadness, or anxiety. There are many things you can do to practice self-care during this time and reduce the effects of seasonal affective disorder; just remember that you’re not alone and that these feelings will eventually pass.
Seasonal affective disorder affects many Americans, making it difficult to get through a particular season without suffering from sadness, depression, lethargy, and the inability to find joy in the things they once loved. Many people are hit hard in the fall and winter months due to a lack of sunlight and because greenery can be scarce, making the landscapes look dull and lifeless. It can be hard to focus on work or school or to enjoy the holidays. If you’ve been diagnosed with SAD or believe you’re living with it, this time of year can be a struggle.
Fortunately, there are several things you can do to relieve the effects of SAD and to prevent them from creeping in. One of the easiest ways is to get as much sunlight as possible on nice days to boost your vitamin D intake, but there are many other ways you can practice self-care and minimize the effects of seasonal affective disorder.
Keep reading for some great tips on how to get started.
Open the Curtains
On warmer days, you can open the windows, but in wintertime, it’s not always easy to do. Raising the blinds or opening the curtains, however, can help you get a blast of sunlight that will banish those seasonal blues. Not only that, but it can also help to lower your utility bills during the winter months if you use natural light to both illuminate and heat the space.
Meditate
One thing you can do to improve your mindset is meditate. Transcendental meditation doesn’t just calm you. It also promotes the release of melatonin and serotonin, natural body chemicals that improve your mood and counteract your SAD symptoms. The best part of this treatment plan is that you don’t even have to leave the house. Turn a corner of your home into a meditation room by clearing out distractions, lighting some candles, and filling it with natural light. Then use it. The more you practice, the better the results. Just make sure that you keep this area tidy; disorganization can make your surroundings feel chaotic, which can make you feel stressed and anxious.
Get Outside
Even on colder days, if the sun is out, make an effort to go outside for a while. If you can exercise at the same time, even better. Take the dog for an extra-long walk; in fact, spend more time with your dog in general, as it can help to reduce symptoms of depression and anxiety. You can also go for a hike or simply sit outside on your lunch break. This is great advice no matter what you have going on in your day, but if you work in an office, it’s especially helpful. The winter months mean a lot less sunlight, and many busy professionals have to deal with darkness both when they leave home in the morning and when they return at night.
Get Better Sleep
Better sleep can be beneficial in many aspects of life, and that includes coping with the effects of SAD. When you get good rest, you’re better able to handle stress and anxiety during the day, and it can help boost your mood and overall mental health. If your mattress is more than seven years old, or if it’s lumpy and affects your comfort level, it may be time to invest in a new one. Mattress shopping can be overwhelming simply due to all the options out there, but you can do some research online beforehand to make sure you get the right one.
Pay Attention to Your Light Levels
Facing a lack of sunlight can have a significant negative effect on your mental health, but there are things you can do to help reduce those effects. Many people who live in Alaska — parts of which see up to 60 or so days of darkness — rely on artificial sunlight to help them get through winter. You don’t have to invest in a lightbox just yet, but you can make sure you’re exposed to bright light in the morning and dimmer light at night, before bed. This will help your circadian rhythm stay on track, which can help you get better rest.
Wintertime can be challenging for many people, but it doesn’t have to bring symptoms of depression, sadness, or anxiety. There are many things you can do to practice self-care during this time and reduce the effects of seasonal affective disorder; just remember that you’re not alone and that these feelings will eventually pass.
