Beat the Winter Blues: Wellness Advice for Seasonal Affective Disorder

Image courtesy of Pixabay

When the days start getting shorter and temperatures drop, do you find yourself nursing the “winter blues?” Many of us do, but thankfully, there are ways you can feel better. Here is some great advice for keeping those dreary feelings at bay.

Understanding seasonal affective disorder

Seasonal affective disorder, or SAD, is an issue that affects many people who live in northern climates. According to Psych Central, those facing the affliction suffer with depression brought on by the shortening daylight hours of fall and winter. People with SAD feel sluggish and down, and they generally gain weight, eat more, and sleep more. Women are more likely to suffer with SAD than men, and a small percentage of people experience it during summer months. Symptoms typically subside as spring rolls around. 

Treating SAD

If you suffer with SAD, the good news is there are effective treatments to alleviate symptoms. Many people find relief through light therapy. Simply sitting next to a light therapy box for a half hour or so every day can help you feel better. Even increasing time in close range of a full-spectrum light bulb or daylight bulb can help. Enjoying a good book or working next to an appropriate lamp may also ease symptoms. 

Altering other aspects of your home environment can improve how you feel. Some SAD sufferers feel better bringing a little nature inside, so try putting a houseplant in a room where you spend a lot of time. Consider adding vibrant hues in your home as well by painting a cheerful color on a wall and adding lively accent rugs in your spaces. 

Don’t forget to also engage your other senses. According to some professionals, doing little things to warm up your surroundings can have a positive impact on how you feel. Put on some uplifting music, and light candles in scents you enjoy. Choose edible treats that make you feel good and are good for you. Eating fruits and vegetables is shown to help alleviate symptoms of depression, including symptoms of SAD. Make a hearty pot of vegetable soup, and invite some friends over to enjoy it with you. Connecting with others is a great way to help you feel better, so why not share?

Exercise is also important for SAD sufferers. As some experts note, physical activity is known to lift moods and improve energy levels for those with symptoms of depression. You can hit the treadmill or do some yoga in the comfort of your living room. For bonus benefits, find ways to work out outside to be exposed to more natural light. You don’t need to be a skier to enjoy an outdoor winter fitness program. Instead, you can bundle up for a brisk walk, take your children sledding, hike with your dog, or build a snowman. 

When to get help

Sometimes, SAD sufferers experience extreme depression and may even become suicidal. If you are feeling especially bad, know that you don’t have to suffer. Psychology Today explains that some people require behavioral therapy and/or medications to alleviate symptoms of SAD. Discuss your experience with your physician so you can get the help you need. 

Don’t suffer

If you are feeling the winter blues, take whatever steps you need to so you can start feeling better. Improve your surroundings in ways that will boost your mood, engage your senses, and add more activity to your lifestyle. Reach out to your physician if symptoms are severe. You can enjoy a better quality of life, even during the dreary days of winter.