Tips to Ease Seasonal Affective Disorder
Shorter days and colder weather can contribute to seasonal affective disorder (SAD). It affects as many as one in five people and is triggered by disruptions to your circadian rhythm, which is your natural sleep and wake schedule, and your serotonin and melatonin levels, which regulate your sleep and mood. If you find yourself feeling less energetic, unable to focus, hungrier, and more down than usual during the winter, consider these tips to ease SAD.
Talk to your Doctor
SAD is a form of depression, so visit your doctor to get an official diagnosis. Your doctor can also prescribe medication and recommend stress management, behavioral therapy and other strategies that help you manage your SAD symptoms.
Maximize your Daylight Exposure
Add more daylight to your day when you spend as much time outdoors as possible, especially around noon when daylight peaks. Indoors, you can sit near a window as you work or relax. Also, open the blinds and curtains, trim the bushes and trees around your windows, and decorate with bright and light colors as you maximize your exposure to daylight.
Schedule Activities you Enjoy
Increase your happiness and motivation to stay active when you participate in activities you enjoy. Schedule coffee or exercise dates with friends, join a book club or volunteer with an organization that matters to you.
Exercise Often
Exercise can alleviate SAD symptoms and help you avoid the weight gain that often accompanies SAD. Head outdoors to walk, ski or play, if possible, or work out indoors near a window.
Take all Recommended Medications
Over-the-counter (OTC) and prescription medications, including antidepressants, can relieve your SAD symptoms. Always take the medications your doctor prescribes. Be sure to note any side effects or changes in your mood, too, because your doctor will use this information to ensure you’re on the right medication and dosage.
Boost Vitamin D
A vitamin D deficiency can contribute to SAD. Ask your doctor to confirm your vitamin D level, then take the recommended amount of this mood-boosting vitamin.
Consider Light Therapy
A light therapy box, battery-powered visor or dawn simulator mimic sunshine and ease SAD. Try using one of these light therapy devices to regulate your mood, energy and sleep patterns. Monitor your SAD Symptoms
Keep a journal as you monitor your SAD symptoms. Note any therapies or strategies that work to help you feel better and when your symptoms worsen. Use this information to implement the most beneficial therapies and strategies for you.
The winter doldrums you experience may actually be seasonal affective disorder. Ease SAD with these tips. For additional information about SAD or other forms of depression, talk to your healthcare provider or health insurance agent.