7 Tips to Deal With Seasonal Depression

Seasonal depression, also known as Seasonal Affective Disorder (SAD), is a type of depression that occurs during the winter months when there is less sunlight. It is estimated that SAD affects about 3% of the world population, with women and younger people being more susceptible to it. 

Symptoms of SAD include low energy, difficulty concentrating, changes in appetite and sleep patterns, and feelings of hopelessness and sadness. While the exact cause of SAD is unknown, it is thought to be related to changes in the body's serotonin and melatonin levels, which regulate mood and sleep.

Also read: How Do I Talk To Someone About My Depression Or Anxiety?

If you are struggling with SAD, you are not alone. Here are some things that people are doing to cope with seasonal depression:

Going outside: 

One of the most effective ways to combat SAD is to go outside and expose yourself to natural light. Even on cloudy days, natural light can help improve your mood and energy levels. Try to spend at least 30 minutes outside every day, either by going for a walk, jogging, riding a bike or simply sitting outside and soaking up the sun.

Using light therapy:

Light therapy, also known as phototherapy, involves sitting in front of a special light box for a prescribed amount of time each day. The light box emits bright, full-spectrum light that is similar to natural sunlight, which can help regulate your body's production of serotonin and melatonin. The idea is to emulate the effects of natural sunlight through the help of an artificial source. Light therapy is generally considered safe and can be an effective treatment for SAD.

Exercise: 

Exercise has been shown to be an effective treatment for depression of all kinds, including SAD. Regular physical activity can help improve your mood, reduce stress, and increase energy levels. It can be as simple as going for a daily walk or jogging, or participating in a more structured exercise program.

Eating a healthy diet: 

A healthy diet is important for overall physical and mental well-being. During the fall and winter months, it can be tempting to turn to comfort foods that are high in sugar and unhealthy fats. However, these types of foods can actually contribute to feelings of depression and low energy. Instead, try to focus on eating a diet rich in fruits, vegetables, and whole grains, and avoid processed and sugary foods.

Getting enough sleep: 

It's critical to get enough sleep, especially during the winter months. It can be harder to wake up in the morning when it gets darker earlier. Make sure you have a consistent sleep routine and aim for 7-9 hours of sleep per night. Avoid screens (e.g., TV, phone, computer) for at least an hour before bed, as the blue light they emit can disrupt your body's melatonin production. 

Practising stress management techniques: 

Stress can exacerbate feelings of depression, so it's important to find ways to manage stress effectively. Some techniques that may help include meditation, deep breathing exercises, and journaling. Engaging in activities that you enjoy, such as hobbies or spending time with loved ones, can also help reduce stress and improve your mood.

Seeking professional help:

If you are struggling with SAD and have tried self-care techniques without success, it may be helpful to seek the guidance of a mental health professional such as a therapist or a psychiatrist. They can help you determine the best course of treatment, which may include therapy, medication, or a combination of both.

Seasonal depression can be a challenging condition to cope with, but there are many things you can do to improve your mood and manage your symptoms. Remember to be kind to yourself, and seek support from friends, family, and professionals if you need it. A mental health professional can help you identify the cause of your symptoms and recommend appropriate treatment options.