9 ways to relieve seasonal depression
Depression that occurs or worsens in the winter may be a sign of seasonal affective disorder.
If the shorter days and changing weather sap your energy and make you feel tired, you have the classic symptoms of seasonal affective disorder (SAD), a form of depression triggered by changes in daylight and weather that occur mostly in winter.
Why do some people get SAD? Experts aren’t sure, but some believe that these seasonal changes disrupt the body’s circadian rhythm, the 24-hour clock that regulates our sleep-wake functions, causing us to feel alert and energetic at times and drowsy at other times.
Another theory is that the changing of the seasons disrupts hormones such as serotonin and melatonin, which regulate sleep, mood, and well-being.
Whatever the cause of SAD, signs and symptoms can usually include:
• Feeling depressed that occurs most of the day, every day, in a seasonal pattern
• Tiredness or low energy
• Loss of interest in activities you used to enjoy
• Changes in appetite or weight gain
• Too much sleep
1. Talk to your doctor
2. Prepare for autumn
As you prepare our homes for the transition from fall to winter, you might as well prepare your mind.
Making time for regular activities to boost your mood can help people feel physically and psychologically healthier. It is better to prepare for the winter season starting in the fall season by doing interesting things, initiating group socializing with friends and going on walks, choosing fun hobbies.
3. Use dawn simulators
Dawn simulators can help some people with SAD. These devices are alarm clocks, but instead of waking you abruptly with a beep or loud music, they produce a light that gradually increases in intensity like the sun.
4. Add aromatherapy to your treatment plan
Aromatherapy—the therapeutic use of essential oils—can also help people with SAD.
5. Stick to the schedule
People living with SAD often have trouble falling asleep at night and getting up in the morning. Keeping to a regular schedule improves sleep, which can help ease symptoms of seasonal depression. Sticking to a regular schedule will also expose you to light at consistent and predictable times. And eating regularly can help you avoid overeating.
6. Move
As with other forms of depression, exercise can help relieve SAD. Exercise can also help offset the weight gain that is common with SAD. Exercising in the fresh air is most helpful in relieving SAD symptoms.
7. Let the sun in
If you have seasonal depression or winter depression, you’ll want to get outside as much as possible during the day to take advantage of the sunlight. On colder days, bundle up and walk around the block at or shortly after noon—when the sun is brighter.
Also, when you’re indoors, keep your blinds open to let in as much natural light as possible. And if you’re working remotely, choose a workspace near a source of natural light if possible. Indoor lighting is much dimmer than natural light, and this can negatively affect SAD symptoms.
8. Take a vacation or “stay”
Taking a winter vacation can ease the symptoms of SAD.
If the short days and changing weather sap your energy and force you
9. Get enough vitamin D
Vitamin D deficiency may be a risk factor for developing depressive symptoms. The National Center for Complementary and Integrative Health (NCCIH) states that low levels of vitamin D—caused by low dietary intake of the vitamin or insufficient exposure to sunlight—are common in people with SAD.
Experts don’t know for sure whether taking vitamin D supplements can ease SAD symptoms, the NCCIH reports. But making sure you get enough sunlight throughout the day and including vitamin D-rich foods in your diet can help.
