8 Tips to Beat Seasonal Affective Disorder
There is not denying that the days are getting shorter, the nights colder and it’s become increasingly harder to get up in the morning because you don’t want to get out from under your warm sheets. We get it it. It’s nearly winter, and you’re experiencing all of the feels, but trust me when I say that you’re not alone. These feelings that most people refer to as the “winter blues” are actually called Seasonal Affective Disorder or SAD. It’s a type of depression caused by seasonal changes which typically begins and end at the same time each year. It starts more commonly in the fall and continues through winter, but it can cause depression in spring and/or early summer, although less common.
Don’t fear though because even the happiest of happy individuals feel the blues associated with wintertime. Don’t feel like you’re alone here, because you’re by far not!
It’s important to not let your “winter blues” get the best of you and affect your motivation. Make sure to do whatever it takes to do the things that keep you energized and happy.
First, I wanted to include some of the most common symptoms of Seasonal Affective Disorder. According to the Mayo Clinic, people experiencing SAD, may experience:
- Feeling depressed most of the day, nearly every day
- Losing interest in activities you once enjoyed
- Having low energy
- Having problems with sleeping
- Experiencing changes in your appetite or weight
- Feeling sluggish or agitated
- Having difficulty concentrating
- Feeling hopeless, worthless or guilty
- Having frequent thoughts of death or suicide
Now that we understand the signs and symptoms, how do we beat the winter blues?
Exercise: Do not skip the gym. I understand how tempting it can be, especially with how dark it gets as the seasons change. Keep in mind that exercising not only increases endorphins and boosts your moods, it also helps to curb those nagging winter blues. Pack your gym bag in the morning and hit the gym right after work or hit up the gym on your lunch break to get an extra energy boost in your afternoon. You will never regret a workout.
Diet: Make sure that you are eating foods that work for your body not against it. Feed your body foods that are nutritious and packed with complex carbohydrates such as fruits and vegetables, whole wheat breads and brown rice. Avoid refund and processed foods which can lead to sluggishness and a decrease in mood. Eating healthy improves overall energy and mood so try to focus on a nutritious diet.
Practice Gratitude: I learned a year or so ago, from Rachel Hollis, to practice gratitude daily. I use her gratitude journal to write 5 things I’m grateful for each day along with 10 goals I make happen. It really puts things into perspective and reminds me on what I’m working towards. It helps me to remain positive and grateful even when things seem bleak and hard.
Stay Social: Do not look yourself inside and wallow in self-pity. Get out and get together with those that mean the most. Right now it’s best to do that from 6 feet apart and with masks, but make sure you’re staying as social as possible. It’s great for your mood and it’s a great way to stay connected.
Listen to Your Favorite Tunes: Crank up your favorite tunes! Not only can listening to your favorite tunes increase your mood, but it can it actually help you in the long run as well. Maybe dance to your favorite tunes also! Who cares! Get crazy!
Get More Light: Figuratively and literally. With the seasons changing, more often than not, it’s usually dark when we wake up and dark before dinnertime, so the amount of sunlight is so minimal. This can increase the amount of SAD one can experience, so it’s important that we recognize this and are active in making changes to ur daily routine to combat this. Pop some vitamin D, spend a bit of time in the tanner, but be safe about it, spend some time outdoors, open the blinds in your home, invest in a SAD lamp which is an artificial lamp that is supposed to help you feel happier throughout the day. Do what you need to do to add more light into your day!
Self-Care: Make sure to prioritize self-care for yourself. Whether it’s taking a bubble bath, reading your favorite book, meditating or practicing yoga or simply going for a walk, you must ensure you’re taking time for you. By prioritizing self-care, you’re helping reduce stress and anxiety which leads to a more calm and relaxing demeanor.
Retail Therapy: Treat yourself. When you’re feeling down, sometimes treating yourself is the best way to put yourself into a better mood. It can be something small like your favorite Starbucks drink or that new book you’ve been eye-bawling. It’s okay to treat yourself from time to time!
The winter blues can be a real pain in the butt, but by implementing some of these tips, you’re able to get through this season ahead and even thrive through it. Stay motivated and come out ahead.
