It’s that time of year. It gets dark by 4:30, gray skies and cold weather. With the change in season, many people are affected by Seasonal Affective Disorder (SAD). This is a very common disorder that I believe isn’t talked about enough. SAD is a mood disorder consisting of depression that happens at the same time each year. This disorder can occur any time of the year but is most common when there is less sunlight. Most people are affected in the fall and winter months. When there is less sunlight throughout our days, it makes sense why people would feel more depressed in the colder months.
I have experienced and am currently experiencing symptoms of SAD. I can completely empathize and understand that this can be very difficult to go through. Especially, if you’re already prone to mental illness. I live in the Midwest, and this year it already snowed in October! It’s cold where I live currently. It snows and rains. It’s foggy. It feels gloomy outside. And the sun starts setting so early. When it’s pitch black by 5 o’clock, my body naturally gets tired and thinks it’s time for bed. I feel unmotivated. It’s hard for me to be productive when it’s dark out unfortunately. I think many of us can relate to this. I have talked about this with many people in my life. Almost everyone I talk to is feeling down right now. Our bodies are adjusting to the time and weather change. As humans we are very sensitive to our environment, so this makes sense.
As I’ve noticed this switch in my mood, I’ve made a conscious effort to be proactive about it. I know that there are ways to fight and manage this. It’s easy to fall into a depressive spiral if we aren’t on top of it. There is no cure for this disorder but there are things we can do every day to help treat it. Here are 5 ways to help treat SAD:
- Vitamin D Supplements
(I am not a doctor; this information is from what I have researched on my own)
Vitamin D plays many roles in our bodies. Reduces inflammation, helps immune function, supports bone growth, and promotes calcium absorption. Vitamin D also supports balancing mood. There is research that shows that not having enough Vitamin D can lead to depression- like symptoms. Our main source of this vitamin is from sunlight. In the winter, we aren’t getting as much direct sunlight and are inside more. It is very important to take this vitamin daily. It’s proven to help improve low moods. Taking this vitamin supplement can help with our seasonal depression. I take a Vitamin D supplement every day.
- Light Therapy
I just started doing light therapy daily. Light therapy boxes offer an impressive treatment for SAD. Light boxes are designed to give a therapeutic dose of bright light to treat depressive symptoms. The light therapy box mimic’s outdoor light. This light can cause a chemical change in the brain. It can lift mood and ease other symptoms.
BEFORE USING- Talk to your health care provider before using a therapy light. The timing of using a light box should be reviewed by your provider. Increasing exposer and how much the light box is used for can increase manic symptoms if you struggle with bipolar disorder. If you have eye problems, contact an eye specialist before starting light therapy.
- Moving Our Body
I know this one is very cheesy, but there is a lot of truth to it. Moving our bodies releases serotonin into our brains. Increased serotonin helps relieve depressive symptoms. It’s proven that exercise helps improve depression and other mood disorder symptoms. When it’s cold and dark outside, it’s easy to be unmotivated to workout. One 20-minute walk on the treadmill can help so much. Following a stretching/ yoga video on YouTube is a great idea. It doesn’t have to be an intense lift workout to still benefit our mental health. Any movement is amazing. Setting the goal to move our body everyday can positively affect our lives in many ways.
- Get Outside
Bundle up! Put on your jacket, gloves, boots, and scarf and get outside. I know it’s not appealing to go outside when it’s so cold out. But it’s important to still get outside regardless. My mom and I walk outside everyday all through the winter. It’s cold but when we’re walking it warms us up! Our walks are very enjoyable and beneficial for both of us. Even if it’s for 15 minutes a day, it can improve our overall health in such a positive way.
- Creating Routines
I am actively trying to do this every day. I am learning all the benefits of having structure and routine in my life. For me, the most important time of day is the morning. I’m personally not a morning person but I’m trying to learn to enjoy it. Every morning, I stay off my phone for the first 20 minutes of the day. This is a new routine that I incorporated into my life. It’s the best thing I’ve ever done. I do my skincare routine, shower, get a cup of coffee and relax. Some days I journal, do my light therapy, or do a small cleaning task. Doing this consistently has improved my happiness. I see a huge difference. Having a nighttime routine is also super beneficial. Creating this structure in our day can also promote productivity. I have seen that creating structure has overall helped my mental health in a positive way. Small daily changes can make big improvements.
This can be a hard time of year for a lot of us. None of us are alone in this. Reach out if you need help. Get yourself a coffee everyday if that makes you happy. Therapy and medication can also help if that interests you. All these tips can help increase our mood. I understand none of this is easy, but a little effort can go a long way. I believe in all of us. <3
Thank you for reading my blog. I hope it helped shine light on this disorder or hopefully made you feel less alone. I hope you learned something! Follow me on Instagram @aliyasartlounge for more content regarding this. Sending you all love this holiday season. Stay warm! Xoxo – Aliya Nureen
