It’s hard to believe November is almost over, and we will be heading into the holiday season soon. As we march into the colder months, look for a potential change in your mood and emotions, it could be the result of seasonal affective disorder (SAD). This can be particularly challenging during the winter months. So, today, we want to offer some tips to help navigate feelings associated with SAD, and how you can prioritize your wellness this winter.
Signs and Symptoms of SAD
Seasonal affective disorder (SAD) is most common during the fall and winter months. The Mayo Clinic describes the disorder as “a type of depression that’s related to changes in seasons — seasonal affective disorder (SAD) begins and ends at about the same times every year.”
Signs and symptoms associated with fall and winter sad may include the following:
- Oversleeping
- Appetite changes, especially a craving for foods high in carbohydrates
- Weight gain
- Tiredness or low energy
Tips to Manage SAD
- Take advantage of the outdoors
While the days will certainly get colder, there are still plenty of ways to enjoy the outdoors. Try to carve out some time in your day, especially when temperatures are mild, and spend between 20-30 minutes outside to ensure you expose yourself to plenty of natural light. From skiing and skating to walking and tobogganing, the winter months are even better when you meet up with a friend and enjoy the outdoors together.
- Create and follow a routine
While you may feel like spending more time in bed, it’s important to stay consistent and develop a healthy routine to help stay on track. Keep a structured day, where you incorporate activities you enjoy, work, and time to relax and unwind to help create a balanced lifestyle.
It is also important to prioritize your sleep! Therefore, try to go to bed and wake up at the same time every day. This will help regulate your internal clock and improve your mood.
- Consider light therapy
One way to help with SAD is investing in a light therapy box. This is a box that emits bright, white light and can be used for 20-30 minutes every morning. It is particularly helpful when used first thing when you wake up to help regulate melatonin and serotonin levels. Be sure to speak with a healthcare professional to ensure you’re using the light box effectively and safely.
- Maintain social connections
Plan regular catchups with friends or family. Whether it’s a coffee date or a virtual hangout, stay engaged with your support system. While it is easy to become isolated, in doing so you can further increase your feelings of sadness and loneliness. You might even want to consider joining a local group, like book club or walking group, to help motivate you to maintain social connections.
- Set goals
Set specific, attainable goals for the winter season, like completing a craft project, tacking that puzzle sitting on your shelf, or reading a certain number of books. Be sure to acknowledge and celebrate your achievements, no matter how small, to create a sense of accomplishment. Remember to keep these goals realistic and base them around things you enjoy so they are easy to accomplish.
- Limit screen time
Designate certain hours of the day to unplug from devices. Engage in offline activities that bring you joy. It’s also important to be mindful about the content you consume. Focus on uplifting or educational material that enhances your mood, rather than content that makes you feel sad, angry, or disengaged.
- Create a cozy environment
With longer stretches of darkness, and more time spent indoors, it is important to create a space that you want to be in. Therefore, decorate your home with warm lighting, seasonal décor and include items that create a welcoming and cozy atmosphere for you to enjoy. Remember, do what brings you joy…even if that means putting your Christmas Tree up as soon as Halloween ends!
- Seek professional help
If your feelings are getting in the way of everyday activities, you might want to enlist the support of a medical professional. They can offer support and resources catered to your needs and help you navigate your emotions and challenges.
Taking proactive steps can make a significant difference in your overall well-being. So, make sure you are taking care of yourself, doing things you enjoy, and creating cozy spaces for you to enjoy throughout the coming months.
