Is the weather making you sad?
I don’t know about you, but when the weather gets cold, it gets dark earlier, and the sky is gray more days than not, I find myself getting a little bit down.
It’s been gray for what seems like weeks around here, which makes me think I’m probably not the only one wondering how to cope with Seasonal Affective Disorder. I hope this post helps.
What is Seasonal Affective Disorder?
Seasonal Affective Disorder (SAD), also known as “seasonal depression” or “seasonal blues,” is a type of depression that typically occurs at certain times of the year, most often during the fall and winter months when daylight hours are shorter.
People with SAD may experience symptoms such as:
- Low energy
- Difficulty concentrating
- Changes in sleep patterns (such as oversleeping)
- Increased appetite (often craving carbs)
- Feelings of hopelessness or worthlessness
- Loss of interest in activities they once enjoyed
Scientists don’t really understand what causes seasonal depression, but they think it’s all about the sun. They think changes in sunlight exposure affect melatonin and serotonin levels in the brain. I agree with them because my entire mood changed the one day the sun was shining this week.
How to Cope with Seasonal Affective Disorder
I’m pretty sure the best way for me to cope with seasonal depression would be to just move somewhere it’s always sunny. I’m not necessarily opposed to that idea. But, until then, if you’re like me and miss the sunshine, water, and warmth of summer, here are some things you can do to offset the seasonal blues.
1. Manage Sleep
Wanting to sleep is probably the most common of my symptoms. I love taking naps anyway, but I find myself especially drawn to cozying up under a blanket on the sofa when the weather is cold and dreary.
There’s nothing wrong with taking a nap unless it impacts your sleep at night or keeps you from getting done what you need to do during the day.
The best way to stay on an ideal sleep schedule is to recognize how much sleep you need then create a routine to ensure you get it. Most people need seven and a half to nine hours of sleep to feel fully rested, although some people can get away with as few as six hours of sleep a night. Once you’ve determined how much sleep you need, do basic math regarding when you need to wake up, then set a consistent bedtime routine that will have you in bed and asleep at the necessary time.
Go ahead and nap if you aren’t getting enough sleep, and you can. But don’t nap just because you want to hibernate.
2. Listen to Music
I wish you could see my dog and I dancing around the kitchen to Shake It Off. It’s seriously a sight.
But no matter how silly it seems, it always makes me laugh.
Music improves mood and is an effective way to fight depression by regulating emotions and improving mindset. Consider listening to music in your car, while you do chores or exercise, or even while you work if you can do that and still concentrate.
3. Go Outside
Now this one may not be super realistic during some seasons. When it’s cold, it’s cold, and I’m not going outside either. But make it a point to spend time outside on the more pleasant fall and winter days.
Taking a walk can boost your physical and mental health, reducing seasonal depression symptoms and improving your overall mood.
Sometimes, I feel better just going outside with the dogs for a minute or walking to the mailbox. Bundle up and enjoy even a short walk when you can.
4. Exercise
Most people exercise less in the winter because we can’t do so outdoors. Pushing yourself to continue a winter exercise routine will give you more energy during the colder months. And exercise is so good for your mental health. It releases endorphins that make you feel so much better.
5. Spend Time with Loved Ones
You may have to force yourself to leave your house, but spending time with loved ones will put you in a better mood. Commit to lunches or outings with friends. Put them on your calendar and keep those dates.
Even better, spend time at home with family or friends, watching a movie, working a puzzle, or playing a game. Indoor activities can be fun too! Not as fun as hanging in the pool, but still…
6. Work Publicly
One way to counter some of the depleted energy and desire to do things that comes with seasonal depression is just to get out of your normal routine. Don’t work at home where you are tempted to take a nap. Instead, go to a coffee shop were the background buzz and amazing smells will help you focus and be productive.
7. Try Light Therapy
Exposure to bright light, especially in the morning, helps regulate the body’s internal clock and boosts mood-enhancing chemicals like serotonin. Can’t seem to get that sun to shine? There are other ways! Use a “happy light” that mimics natural sunlight for about 20–30 minutes every morning. I know it sounds suspect, but I have one and it works!
8. Get Some Vitamin D
Vitamin D is an essential nutrient that we get from multiple natural sources, including healthy food and the sun. Vitamin D deficiencies during colder months can cause use to experience SAD. To avoid this, consider taking a Vitamin D supplement or eating foods rich in vitamin D, like fatty fish or my favorite, cheese.
9. Cozy Up
There’s nothing wrong with giving in to your natural desire to rest. Put on some comfy pants, make a nice cup of tea, and curl up with a good book. Enjoy the seasonal change and the perks that come with it, like all those hearty, yummy soups. Just don’t fall into the habit of doing this every day at the sake of other things you need to get done. The important thing is that this behavior is a choice, not a method of avoidance.
Coping with Seasonal Affective Disorder
It’s kinda ridiculous that we have the weather to worry about among everything else, but here we are. If you’re dealing with seasonal depression, just remember that it will pass. Soon enough, we’ll be basking in the sun, smelling like a coconut, and listening to people complain about how hot it is. Ah… I can’t wait!
