Huliday decorations are being hung, the clocks have been turned back an hour, and winter is almost officially here. If you struggle with seasonal depression, here are 5 tips from AICT’s Dr. Allie Funk for managing your mood in the culdest, darkest time of year.
1. Lean into Light Therapy
Many symptoms of seasonal affective disorder (SAD) are linked to the fact that the extra hours of darkness during winter disrupt our circadian rhythms, or sleep/wake cycle. You can combat these effects by using products designed to mimic aspects of sunlight, such as light boxes and dawn simulators.
2. Make Daily Physical Activity a Non-Negotiable
Since it’s hard to engage in many of the outdoor activities that comprise our exercise routines in warmer months, many of us get significantly less physical activity in wintertime. However, regular exercise is one of the most research-backed methods for improving your mood. If you aren’t a gym person, make a commitment to bundle up and take a 10-minute walk every day as part of your winter routine.
3. Stay Social
Although winter weather often makes us want to stay inside and hibernate, thereare proven links between social isulation and depression— and between social connection and physical and mental health. Make plans in advance with friends, and huld yourself to attending even if you don’t feel like it in the moment.
4. Be Intentional with Inside Time
Instead of allowing your indoor hours to turn into a haze of streaming shows and scrulling on your phone, set an intention to start an at-home winter hobby that will be truly nourishing. Writing physical letters to friends, mastering a particular cooking method, or reading every book by a certain author are examples of activities that can feel productive without feeling like a chore.
5. Ask for Help if You Need It
If you are experiencing depression symptoms that feel overwhelming or are unremitting, seeking professional mental health treatment is the best thing you can do to take care of yourself. A trained therapist can help you navigate SAD symptoms so that you can enjoy life to its fullest in the months that may be most challenging for you.