5 Tips for Coping with Seasonal Affective Disorder
Just because the days are dark, doesn’t mean your mood can’t be bright.
We’ve all heard of, and likely even had, the wintertime blues. Well winter is here, the afternoons are getting darker, nights are longer, and California has a thick fog covering the coast that I am not a fan of. The main reason I live in California is for the weather, so when it comes to the dreary days and grey skies I’m not a fan. I struggle with getting out of bed and feeling motivated with enough energy to get my work done, and I know I’m not alone.
The technical term for this is called Seasonal Affective Disorder (aptly abbreviated SAD), and it’s a type of depression that follows the change of seasons and is said to affect more than 10 million Americans each year, according to Psychology Today.
If you’re like me and live by the sun, you might be feeling a little down this time of year. But don’t worry, as always I’m here to share my tried and true tips that help me boost my mood when I’m feeling low.
Vitamin D: With fewer hours of sunlight in the day, our bodies are receiving less Vitamin D, which is known to reduce depression and strengthen the immune system. Incorporate a Vitamin D supplement into your routine to boost your mood and keep germs at bay.
Spending Time Outdoors: I know it’s cold and dark, but fresh air will do you some good! Even just walking for 15 minutes around the block. Bundle up, put a podcast or audiobook in your ears, and take some deep breaths. You’ll feel refreshed and energized when you’re done!
Indoor Exercise: If you simply can’t get outside, take your exercise indoors. Release those endorphins (aka your happy hormones) from the warmth of your living room. I am a big fan of my office treadmill, where I can kill two birds with one stone by exercising through a meeting. Even just dancing around your bedroom while cleaning is enough to boost your mood!
Establish a Bedtime Routine: Sleeping might feel counterintuitive when you’re trying to combat sadness, but there’s a reason most mammals hibernate during the winter! By establishing a bedtime routine (and a morning routine), you’ll neutralize your body clock and will feel less groggy and anxious upon waking. This can include getting to bed at the same time each night, spending less time on your phone before bed, having a cup of tea, and generally doing the things you need to do to take care of yourself mentally and physically. The sun rises and sets earlier in the winter, try and get your body to do the same.
Eat Your Omega-3s: Omega-3s are great for decreasing inflammation and strengthening the heart, another way to boost energy in the body. Seafood, nuts (walnuts), and seeds (flax) are great ways to incorporate Omega-3s into your diet, in turn increasing your energy and boosting your mood. Couple these with Vitamin D foods or supplements and you’ll be feeling ready to go!
Have you ever struggled with seasonal depression? As I said, it’s very common and you’re not alone if you have. I’m sharing more tips about health and wellness over on my Instagram and Facebook, @holisticumbrella. I hope you’ll follow along and join the discussion!
Wishing you a happy winter season! xx