Eight Tips For Dealing With Seasonal Depression

Find yourself lacking motivation or feeling down as the seasons change? You might have seasonal affective disorder (SAD) and are not alone. Around 4 to 6 percent of people may have winter depression, and about 10 to 20 percent may have mild SAD.

While you need to consult with your doctor for proper diagnoses, some common symptoms of SAD include:

• A change in appetite, especially a craving for sweet or starchy foods

• Weight gain

• A heavy feeling in the arms or legs

• A drop in energy level

• Fatigue

• A tendency to oversleep

• Difficulty concentrating

• Irritability

• Increased sensitivity to social rejection

• Avoidance of social situations—not wanting to go out

People believe seasonal changes can disrupt the body's circadian rhythm and affect hormones such as serotonin and melatonin. A lack of sun exposure most likely causes winter depression.

Tips for dealing with seasonal depression:

• Talk to Your Doctor

Seasonal Affective Disorder is a form of depression and therefore needs to be diagnosed and treated by a doctor. It may also be beneficial to talk with a therapist.

• Stay Connected to Friends

While it can be easy to want to isolate yourself during cold winter months, it is essential to prioritize social interactions. When the weather permits, get out, walk with a friend, or meet up for coffee. If the weather does not allow for outdoor activities, use zoom to get that much-needed social time.

• Get Active

Exercise is highly beneficial for treating all forms of depression. Whether going to the gym, going for a walk, or doing yoga from the comfort of your own home, getting your body moving will ease seasonal depression.

• Soak Up That Vitamin D

Since days are much shorter in winter, it is crucial to get outside and enjoy as much sun as possible. While inside, keep your blinds open and curl up by the window with a good book. If you can't get enough sun exposure, consider taking vitamin D supplements.

• Stick to a Schedule

A common symptom of SAD is a lack of sleep. Sticking to a regular sleep schedule has been proven to improve sleep quality. Another common symptom of SAD is weight gain. Eating at the same time each day can help reduce overeating.

• Maintain a Healthy Diet

While you may be craving comfort foods in the winter, your mind and body need to maintain a healthy diet. If you need something comforting, go for a warm bowl of soup over a slice of cake.

• Have a Journal

Being able to write down your thoughts can be very therapeutic. While there are no hard rules for how to keep your journal, it may be good to write down any feelings, concerns, or negative thoughts. Doing so can help determine any triggers or help reflect on your day.

• Use Aromatherapy and Bright Light Therapy

Aromatherapy is the use of essential oils to lessen the symptoms of depression potentially. Different aromas can affect our moods or help with sleep. Bright light Therapy is the exposure to artificial light to help maintain our circadian rhythm. Do this by sitting in front of a light box that acts as artificial sunshine for about 30 minutes daily.