Winter is already in full swing. It’s a time of year in which some people may experience SAD (Seasonal Affective Disorder) also known as seasonal depression. Although SAD can occur in any of the seasons, it’s most common in the winter.
With SAD, you may start to feel many symptoms typically associated with depression. Feelings of being irritable, anxious, fatigued, and unmotivated. An estimated 1 in 20 persons experiences seasonal depression, however, healthy habits and lifestyle choices can help reduce symptoms. Here are four ways to brighten your mood and manage seasonal depression this winter season.
Let There Be Light
Experts believe that lack of sunlight may trigger seasonal depression. The decrease in sunlight can decrease levels of serotonin (a chemical in your brain that affects mood), which can, in turn, trigger this depression. Studies show that daily light therapy can improve the mood of those with SAD. This can be done by using a light box that emits a bright light (the standard amount of light needed is 10,000 lux) while filtering out ultraviolet rays. Light therapy is best in the early morning for 20 to 30 minutes.
Maintain Routines
Daily routines can influence your quality of sleep, mental sharpness, performance, emotional well-being, and energy level. Keep doing what you already do every day. Stick with your routine.
Move Your Body
Most people spend less time outside in the winter and, as a result, decrease their physical activity. Push yourself to exercise, stretch, walk, or dance. These movements boost serotonin (the key hormone that stabilizes our mood).
Stay Connected
Stay engaged and connected with people the best you can. If in-person connections won’t work, make a phone call to stay in touch with someone you love.
If you believe the symptoms of SAD are impacting your ability to function, contact your doctor or therapist. Discuss ways you can cope or manage your symptoms.
