Wellness
More Than Just Winter Blues: 5 Ways to Ease Seasonal Affective Disorder
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When the clocks go back, we can almost smell the sense of disappointment in the air. The days are shorter and colder, and less sunlight can really have an impact on our mood. For some, wintertime can bring on a form of depression called seasonal affective disorder.
What is seasonal affective disorder?
Seasonal Affective Disorder, or SAD, is a form of depression influenced by the changing of seasons. It normally sets in after Labor Day, and symptoms become more intense by January or February. The lack of sunlight can cause decreased concentration, increased appetite, moodiness, social withdrawal, and fatigue.
While some might brush it off as being extra moody, or just “winter blues,” it’s much more than that. SAD is a real form of depression that can be dependent on hormone levels, temperature, and exposure to natural light, which directly influences the body’s production of melatonin.
Studies show that SAD is more prevalent in areas that have longer, colder winters. So, if you’re feeling sensitive to all the snow or down in the dumps this season, here are a few ways to battle seasonal affective disorder.
Reach out to a therapist.
SAD is a form of depression, so it’s best to get it diagnosed by a mental health professional. Doctors usually suggest a combination of light therapy and cognitive behavioral therapy, or CBT, which is a form of talk therapy, to deal with SAD. Talk therapy can help to shift your mindset and gives you the tools to manage stress and mood changes.
Try a light therapy box.
The go-to treatment for SAD, light therapy is a tried-and-true option for easing seasonal depression. Mimicking outdoor light, a light therapy box is thought to affect brain chemicals linked to mood and sleep. The best time to use the light therapy box is the first hour of waking up, so try it out with your morning cup of coffee. Before ordering anything on Amazon, talk to your doctor about the best treatment. Once you get the go-ahead, you can find plenty of affordable devices online!
Work up a sweat.
Incorporating exercise into your daily routine can help to manage seasonal affective disorder, especially if it’s outside. If it’s snowy and freezing, maybe try out a cycling class (and pick a bike closest to the window!).
Make plans (and stick to them).
People with SAD tend to have trouble sleeping at night and getting up each morning. Sticking to a regular schedule helps to expose you to consistent light and keeps you motivated to get out and do the things you love. Making a conscious effort to make plans (and stick to them) can improve your mood. If you really want to hold yourself accountable, make plans to go to a yoga class with a friend.
Add some essential oils.
There is healing power in aromatherapy. Essential oils like bergamot, cardamom, jasmine, and orange can help to usher in brightness, heighten the senses, and balance emotions. Need tips on what to put in your diffuser? Here’s a helpful blend from Aromatics during these winter months when SAD takes its toll.
