In the wintertime, days are shorter and colder, which can make people feel sad. For some people, this sadness can become worse and lead to a condition called Seasonally Affective Disorder (SAD). This condition is more common in places furthest from the equator, including the northern United States and Canada, the United Kingdom, and northern Europe.
Whether your symptoms are mild or severe, there are steps you can take to help improve your quality of life during winter, and we explore some below.
- 1. Exercise Regularly: Exercise releases endorphins, which can help boost your mood and energy levels. Try to get out for a walk or jog at least 30 minutes a day, even if it’s cold outside.
- 2. Increase Vitamin D Intake: Vitamin D helps boost your mood and energy levels. Try to get outside for a few minutes each day and/or take a supplement to increase your vitamin D levels.
- 3. Get Enough Sleep: Poor sleep can increase feelings of depression and fatigue, so try to get 7-9 hours of sleep each night.
- 4. Eat Healthy Foods: Eating nutritious foods can help boost your mood and energy levels. Make sure you’re eating plenty of fruits, vegetables, and lean proteins.
- 5. Spend Time with Friends and Family: Socializing with loved ones can help reduce feelings of loneliness and depression. Make sure to schedule time to meet up with friends and family, even if it’s just for a quick coffee or a phone call.
- 6. Try Light Therapy: Light therapy can help reduce symptoms of depression and can be used in your home. Try using a light box or light therapy lamp to help reduce symptoms.
- 7. Seek Professional Help: If your symptoms are severe or don’t improve with lifestyle changes, make sure to seek professional help. Talk to your doctor or reach out to a mental health professional.
What is SAD?
SAD stands for Seasonal Affective Disorder and is a type of depression that occurs during specific times of the year, usually in winter. It is characterized by low energy, increased desire to sleep, overeating, and other symptoms of depression such as hopelessness and worthlessness.
Seasonal Affective Disorder (SAD) usually causes depression, but other mental health disorders such as General Anxiety Disorder and Bipolar Disorder can also be affected by the changing of seasons.
The cause of Seasonal Affective Disorder (SAD) is believed to be due to reduced sunlight hours. This reduction in sunlight is thought to disrupt your body’s biological clock, serotonin levels, and melatonin levels, leading to feelings of depression or depression-like symptoms.
If you or someone you know is in danger of being harmed, please call the National Mental Health Hotline at 1-800-273-8255 in the US, or your local mental health hotline. If you are not sure who to contact, please call the police (911 in the US, 112 in Europe).
1. Invest in a SAD lamp
SAD lamps are special lamps designed to produce light that is similar to natural sunlight. They are used to help people with Seasonal Affective Disorder (SAD) and have been shown to be as effective as drugs like Prozac in reducing symptoms.
SAD lamps are an affordable and easy-to-use way to treat wintertime depression. They are especially helpful for mild cases, but can be combined with other treatments for more severe cases.
2. Prioritize time outdoors
SAD lamps can help with symptoms of Seasonal Affective Disorder, but natural sunlight is the best way to prevent it. Spending time outdoors during the day is the best way to get enough sunlight and Vitamin D, which is important for overall health.
Spending time outdoors and in nature can be beneficial for mental health. It can help reduce stress, increase cognitive function, and improve overall wellbeing.
SAD can make people feel like staying inside, especially when it’s cold outside. But it’s important to spend time outdoors for your mental health.
3. Exercise regularly
Exercise is essential for good mental health. It can help improve your mood, reduce symptoms of depression and anxiety, and make you feel better overall. Regular exercise can also help you stay healthy and feel more energized.
In winter, exercise outdoors with friends to fight off seasonal depression. Exercise can help boost mood and energy levels, while the sunlight and socializing can also help alleviate symptoms of SAD.
4. Optimize your diet for mood
It is common for people with SAD to crave carb-heavy, sugary, or high-fat foods during the winter. Although comfort food can be enjoyable, it is important to remember that there is a connection between diet and mood. Eating a balanced diet that includes plenty of fruits, vegetables, and whole grains is essential for not only physical health, but mental health as well.
If you’re looking for a way to promote good mental health, there are many types of diets you can try. Eating a variety of vegetables, proteins, and other nutritious foods can help to improve your mental health. Consider trying a meal kit delivery service, which can provide you with a balanced diet that includes all the necessary vitamins and minerals.
5. Make sure your general health is in check
It is important to take care of your physical health during the winter season. Make an appointment with your doctor or use an online doctor service to get a general consultation and a blood workup. This will help you stay healthy and avoid common winter illnesses.
Having physical illness in addition to depression or anxiety can be very difficult to handle. It is important to make sure you are eating a balanced diet and getting enough rest to ensure your physical health. Vitamin deficiencies can also have an effect on mental health, so it is important to make sure you are getting the right amount of vitamins and minerals. Taking care of your physical health can help reduce the symptoms of depression and anxiety.
6. Volunteer
Helping others can be a great way to help yourself. Volunteering can be beneficial to mental health, particularly for those who have difficulty with socializing. Additionally, getting out of the house can have a positive effect on your mental health.
Volunteering can be a great way for older adults to combat Seasonal Affective Disorder (SAD) and winter blues. It can help them to stay socially connected, build a sense of belonging, and feel grateful. These activities can help to keep depression at bay and create a positive outlook on life.
7. Keep to a regular sleep schedule
Having a regular sleep schedule is important for good mental health. However, seasonal changes such as reduced sunlight and cold weather can interfere with your sleep schedule.
If you are feeling low during the winter months, try to keep a regular sleep schedule. Don’t sleep in for too long, as this can make your symptoms worse. Aim to get 8 hours of sleep each night.
Try to stick to a regular sleep schedule. Go to bed and wake up at the same time every day, and aim for 7-8 hours of sleep. This will help your body stay in rhythm and get the most out of your sleep.
8. Avoid screens one to two hours before bed
Try to avoid screens, such as phones and computers, for one to two hours before going to bed. The blue light from these screens can interfere with your body’s natural circadian rhythm, which can make it hard to stick to a regular sleep schedule during the winter.
Instead of using technology to wind down, try reading a book or listening to a podcast or audiobook. This can be a great way to relax and unwind, and can even help you learn something new. Listening to music can also be a great way to help yourself relax at the end of the day.
9. Practice meditation
Meditation can help improve your mental health by reducing stress and anxiety, improving emotional wellbeing, improving sleep, and slowing age-related mental decline.
Mindfulness is a type of meditation that helps people focus on the present moment and accept their feelings, thoughts and physical sensations without judgment. It has been found to be beneficial for mental health.
Meditation is a great way to look after your mental health, especially during the winter months. You can find a range of free meditation apps to help you practice mindfulness, gratitude, and other techniques to help you stay positive and healthy. Take some time for yourself each day to sit in stillness and clear your head, and you’ll be feeling better in no time.
10. Speak to a licensed counselor
Seeing a licensed counselor is the best way to deal with depression, anxiety, and SAD. A counselor can listen to your symptoms, make a diagnosis, and create a plan to help you feel better.
Online mental health services like Betterhelp and Talkspace are an affordable and easy way to get started with therapy. They offer matching services to help you find the right therapist for your needs. Online therapy is just as effective as in-person therapy for many mental health issues, such as SAD, depression, and anxiety.
Conclusion in Points
If you feel tired, unfocused, or sad during the winter, you may have seasonal affective disorder (SAD). Symptoms include sleepiness, difficulty concentrating, feelings of sadness or anxiety, and not feeling like yourself.
There are constructive ways to reduce these symptoms
- 1. Light therapy
- 2. Spend time outdoors
- 3. Exercise or volunteer
- 4. Regulate sleep schedule and general health
- 5. Speak with a licensed therapist
- 6. Make sure to get enough rest
- 7. Practice meditation or mindfulness
- 8. Take regular breaks from screens
- 9. Eat healthy, nutritious food
- 10. Seek out social support