How to Combat Seasonal Affective Disorder
Do you find that when the days are shorter and darker, so are your moods? If so, know that you are not alone and that you may actually be experiencing what is commonly known as Seasonal Affective Disorder.
Seasonal Affective Disorder (otherwise known as SAD) is a form of seasonal depression that occurs when triggered by the weather changes in the winter season. Though it’s completely normal to catch yourself a case of “the blues” from time to time – if you’re finding the winter months have you binge-watching Netflix and sleeping in more often than you would like, you may be dealing with a deeper issue at hand.
Over the last year, many of us faced a lot of changes when it comes to our work lives, how much time we spend indoors, etc. It’s likely that we can all agree that more time has been spent indoors this past year than ever before. With the effects of the lockdown and social distancing in place, you may have felt this winter to be particularly long and dreary, especially with travel restrictions in place!
If you’ve been experiencing a lack of interest in your usual hobbies, sleep irregularities or a serious lack of energy, read on for some helpful tips on how to combat SAD and return to your vibrant self:
Up your vitamin D.
There’s no question, with shorter days and gloomy weather patterns, you’re certainly not going to receive the Vitamin D you would on a sunny afternoon. Vitamin D is so essential to the health of our bones and keeping our immune system strong.
When lacking, usually the first sign you’ll start to notice is a feeling of lethargy or fatigue. Taking at least 600 IU of Vitamin D a day could help to reverse some of those effects of feeling on the low end of the emotional spectrum.
Purchase a light therapy box.
Light therapy is a wonderful way to increase your mood and promote those feel-good emotions that real sunlight can induce! Studies have shown that light therapy may help to improve moods of up to 60-80% of people with reported cases of SAD.
Light therapy boxes contain white fluorescent light tubes that are protected by a plastic screen so that it blocks ultraviolet rays. Sitting in front of one of these lights for even 10-30 minutes a day can drastically improve your mood, creating feelings of happiness and joy!
Get outside and take a break from the screen.
Sometimes you just need to close the laptop, turn off the phone and get outside to take in the fresh air! There’s no question, the winter months have us inside and using technology much more. And, that heightened use of screen time and more sedentary positions can have a direct correlation with the state of our mental health.
Implementing a simple exercise regimen to your daily routine can work wonders when it comes to increasing energy levels and boosting your mood! Exercise is known to produce chemicals in the brain that promote happiness, such as dopamine and endorphins.
Consider getting a membership to your local gym, take daily walks with your neighbour or simply build a quick home workout into your day. 30 minutes a day is more than doable for just about anyone and can make all the difference in your emotional wellbeing. Even 10-15 minutes a day of physical activity is better than none.
Be proactive!
Many can agree that being proactive when it comes to managing your mental state is one of the most helpful and resourceful things you can do. Falling into slumps of depression can easily leave us feeling like the power is out of our hands, and the momentum can take a downward turn quick.
But remember, you always have full agency over your life and time! Create a schedule and a daily routine that you can stick to, call a friend at the same time each day, or commit to putting your electronics away at a certain time each day. Giving yourself a healthy routine will give structure to your days and help you to monitor and stay on top of your emotional states.
You are not alone.
Remember that your mental health and wellbeing are the highest currency you can grant yourself. Your happiness should always be at the top of your list – so if something feels off, don’t shy away from investigating it! Seasonal Affective Disorder is experienced by many, so if you feel you may have it, know that you are not alone.
There are resources out there and many ways that you can combat this and get back to the life you deserve to live. If you are looking for more resources or support, reach out to us! Navy & Sage Benefits is here to help.
