For many people, the winter months can be a tough time. The days are shorter, the weather is colder, and there’s a general feeling of gloominess that can be hard to shake. If you find yourself feeling down for no reason, or if your mood starts to impact your daily life, you may be suffering from seasonal affective disorder (SAD). SAD is a type of depression that is typically triggered by the changing seasons, and it affects millions of people each year. While SAD can be a serious condition, there are things you can do to manage your symptoms and make it through the winter months.
Get Some Sunlight
One of the most effective treatments for SAD is exposure to sunlight. When you step outside, your body produces vitamin D, which can boost your mood and improve your overall sense of well-being. Even on cloudy days, spending time outdoors can help. So bundle up and take a walk around the block, sit by a sunny window, or have lunch outside if you can. Just make sure to wear sunscreen!
Exercise Regularly
Staying active is important for managing SAD (and maintaining your health in general). Exercise releases endorphins—chemicals that have mood-boosting properties—which can help alleviate feelings of sadness and despair. A gym membership isn’t necessary; simply getting up and moving around will do the trick. Taking a brisk walk around the neighborhood or going for a light jog are both great options. You might also want to try yoga or Tai Chi; both have been shown to be helpful in managing stress and anxiety.
Talk to Your Doctor
If you’re struggling with SAD, it’s important to talk to your doctor. He or she can determine if you have SAD based on your symptoms and medical history. If you’re diagnosed with SAD, there are several treatment options available that can make a big difference in how you feel. Light therapy—also known as phototherapy—is one such option; it involves sitting in front of a special light box for 30 minutes each day. Antidepressants are another popular treatment option for SAD; they can help regulate your sleep schedule and improve your mood.
Suffering from seasonal affective disorder (SAD) doesn’t have to ruin your winter—there are things you can do to manage your symptoms and make it through the coldest months of the year. Spend time outdoors every day (even when it’s cloudy), exercise regularly, and talk to your doctor about light therapy or antidepressants if you’re finding it hard to function normally. With these tips, you can beat the winter blues and enjoy all that the season has to offer!