Going back to daylight saving time sounds good on paper. Who doesn’t want to sleep for another hour?
But when the reality of cold temperatures and shorter days begins to set in, you may feel depressed. But some people have more than the winter blues. They may suffer from seasonal affective disorder, also called SAD. And research shows that changing the time of day can make SAD symptoms worse.
SAD is a type of depression that occurs at certain times of the year, usually in winter. The symptoms of seasonal affective disorder are similar to other types of depression: hopelessness, lack of energy, irritability, laziness, and loss of interest in what once made you happy. This can increase your appetite (leading to weight gain) and make you sleep more.
More people assigned female at birth have SAD than people assigned male at birth. But the upside is that you can take steps to help treat SAD. First, talk to your doctor about your symptoms. And the following lifestyle changes can help too.
Tips for Self-Care for Seasonal Affective Disorder
1. Keep a journal
Recording what’s going on in your head can help you release negativity from your system. When you write, do it in the evening. This way you can reflect on the day. Write down your feelings, thoughts, and concerns.
Read: 7 healthy habits to improve your body and mind >>
2. Get moving
Exercise helps improve your physical health and reduces your risk of disease. It has also been shown to improve your mood. Plus, you’ll pump more oxygen to your brain, which can help you feel more alert.
3. Stick to a Schedule
Keep a regular schedule improves sleep by exposing yourself to light consistently and at predictable times. And it can help relieve SAD symptoms. Eating regularly can also help you eat healthily and avoid the weight gain that many people with SAD experience in the winter.
Read: Sleep Hygiene Checklist: Top 8 Healthy Sleep Habits >>
4. Add aromatherapy to your life
Put a few drops of essential oils in your nighttime bath to promote sleep and relaxation. Studies show that lavender and chamomile essential oils can decrease depression levels in older adults.
5. Socialize
Stop making excuses not to leave the house. Yes, it’s cold outside. So grab that sweater and go. Accept this lunch invitation. Take the family to see a movie. Both indoor and outdoor activities can have a positive effect on your mood.
6. Get outside
Take advantage of the sunlight and get outside whenever you can during the day. Bundle up and take a walk. Or just go outside for a few minutes and breathe some air. Inside, let natural light in by keeping your blinds open.
7. Visit a Warmer Climate
People who post selfies from their winter beach vacations are right. Winter travel to a warmer climate lets you escape the snow, wind and cold — and enjoy it Vitamin Dwhich is sometimes used in combination with other treatments to treat SAD.
Read: 9 things you need to know about vitamin D >>
8. Give back
It’s hard not to feel good when you’re helping out. Look for opportunities to volunteer where you can make a difference. Donate to a toy drive. Serve a meal at a soup kitchen. Buy gifts for a family in need. Your mood will probably improve like you are doing something selfless.
9. Light therapy for seasonal affective disorder
Light therapy tricks your body into thinking the days are brighter and longer than they really are. Most people sit in front of a light therapy box for some time each day. Talk to your healthcare professional to see if this treatment is right for you.
10. Eat well
When you have SAD, you may crave sugary, high-carb foods. Beat SAD by Eating foods that improve mood like fruits, vegetables, fish and whole grains to fight inflammation and reduce the risk of depression.
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