10 Ways to Manage Seasonal Affective Disorder

Seasonal Affective Disorder

With the changing of seasons and the gradual shortening of days, numerous people encounter a pronounced shift in mood and vitality. This occurrence, identified as Seasonal Affective Disorder (SAD), profoundly influences emotional wellbeing throughout the autumn and winter periods. While experiencing minor mood variations is common, SAD represents a unique form of depression due to its cyclic pattern and its connection to changes in light exposure and climatic conditions.

SAD usually commences as the daylight hours shorten and sunlight becomes less abundant. In certain cases, individuals may experience reduced motivation, persistent fatigue, or even a tendency to withdraw from social interactions. SAD can also manifest as changes in appetite and sleep routines, which can further intensify the person’s emotional challenges.

How Common Is SAD?

According to the American Academy of Family Physicians, about 4 to 6 percent of people in the United States experience SAD. It is estimated that as many as 20 percent may have a mild form of it — often called the “winter blues” — that starts when days get shorter and colder. People with a family history or diagnosis of depression or bipolar disorder may be particularly susceptible to the condition.

10 Tips to Manage SAD

Before reading the tips, it is important to understand the fact that they are not a substitute for professional medical advice. It is important to consult a healthcare provider if you experience symptoms of depression.

  1. Spend Time Outdoors – Make an effort to spend time outdoors during the daylight hours, especially in the morning. Even on cloudy days, exposure to outdoor light can be beneficial. Take a walk, go on a hike, or simply sit outside for a while.
  2. Engage in Regular Exercise – Exercising regularly can have a positive impact on mood and overall well-being. Aim for at least 30 minutes of moderate exercise 5 days a week. Exercise releases endorphins, which are natural mood lifters.
  3. Follow a Healthy Diet – A balanced and nutritious diet can play a key role in managing SAD. Include whole grains, lean proteins, fruits, vegetables, and omega-3 fatty acids in your diet. Omega-3s, found in fatty fish like salmon, have been linked to mood improvement.
  4. Mindfulness and Relaxation Techniques – Practising meditation, deep breathing, and progressive muscle relaxation can help reduce stress, promote relaxation, and manage depression.
  5. Maintain a Routine – Establishing a daily routine can provide a sense of structure and stability. Consistency in sleep, meals, and daily activities can positively impact your mood.
  6. Social Support – Stay connected with friends and family members, as this fosters emotional support and helps ward off feelings of isolation.
  7. Warm, Cosy Indoor Environment – A pleasant environment can improve your overall mood. Create a warm and inviting indoor space by using soft lighting and comfortable furnishings.
  8. Engage in Relaxing Activities – Engaging in activities that bring you joy and relaxation is crucial for maintaining emotional well-being, whether it’s reading, listening to music, or pursuing a hobby.
  9. Light Therapy – Also known as phototherapy, light therapy involves exposure to bright light, usually from a special light box, to mimic natural sunlight. This can help regulate your body’s internal clock and improve mood. However, consult a doctor before starting light therapy and follow their recommendations.
  10. Seek Professional Help: If your symptoms are severe or persistent, it’s important to seek professional help. A mental health professional can provide therapy, counselling, or medication for managing SAD.

Remember, everyone’s experience with SAD is unique. Therefore, it is important to tailor these strategies to your individual needs. If you are struggling with symptoms of depression, reach out to a healthcare provider for personalized guidance and support.