The time after daylight savings for many is “the most wonderful time of the year,” but for some, it can feel like the worst. Seasonal Affective Disorder (SAD) affects many every winter. The shorter days and less sunlight can cause a chemical change in the brain leading to fatigue, depression and social withdrawal. This can all be extremely hard to deal with on top of the holidays, but it’s essential to learn how to combat the feelings of hopelessness and find ways to minimize the existential dread. Luckily, there are many simple actions people can take to help get out of their winter slump.
One of the best ways to beat seasonal depression is to spend time outside. It is important to get sunlight while it’s still out. The sun provides a great source of vitamin D, which can boost one’s mood, energy level, relaxation and even immune system. Getting movement and going on walks outside also help relieve symptoms of SAD, that is because getting exercise boosts the endorphins and serotonin in the brain.
Another intentional way to help boost mood in the winter is with a good diet, but not dieting by cutting out certain foods. It is still the holidays and enjoying all of the seasonal foods is part of what makes them so comforting. When trying to eat healthier, it is better to think about what can be added to a meal to make it healthier, not taken away. For example, adding more vegetables to a meal or eating enough protein will help increase one’s focus and feel more alert, but people shouldn’t stop themselves from enjoying that piece of pie on Thanksgiving either. It’s about balance. It’s also equally important to remember that eating at all is enough.
In times of sadness or lack of motivation, it’s important to be kind to oneself and for people to speak positively to themselves instead of bashing themselves for it. The way people talk to themselves and the language they use matters more than they think; it takes a positive mindset to fix how they feel. Studies have shown that positive self talk helps improve people’s stress management, self-esteem and overall wellbeing. If people made just small corrections in the way they talk to themselves, it could fix the way they feel about themselves majoring. For example, instead of saying “Ugh, I suck” people can try saying “I’m learning, and I will do better next time.”
Beating the seasonal blues is challenging, and while going outside and eating good food seems like a lot of effort to put in when already worn out, it really does help. Doing small things to take care of oneself can make all the difference in how the day goes. Continue being kind to others and remember it’s okay to not be perfect and to take breaks when needed.
