How I Manage Seasonal Affective Disorder
As the days slowly start to get shorter and the weather colder, SAD (Seasonal Affective Disorder) becomes a reality for many of us. I suffered with it for years not knowing what it was. In 2016 it was particularly bad because it was coupled with depression. I was sad on top of SAD. All kidding aside, it was a rough time for me and it made me want to be proactive in dealing with it before it starts. I try to spend the early part of Fall preparing my body - and mind- to deal with it. Last year was a particularly rough time for me personally with family health issues which caused a massive amount of stress. BUT - my SAD wasn’t actually all that bad. And I think it is because I tweaked a few things here and there to help me with it.
Vitamin D supplements
This isn’t for everyone, but my Doctor prescribed them for my vitamin D deficiency. Vitamin D deficiency is linked to fatigue, depression, and SAD. If you suffer from SAD or depression ask your doctor to check your vitamin D levels. Lack of sunlight can affect vitamin d levels and African-Americans and those with deeper skin tones are more likely to suffer from it since the sun doesn’t penetrate our skin as quickly as it does those without melanin. I started taking my vitamin D supplements again a few weeks ago to prepare my body.
2. Exercise
I know, I know…this one kind of blows. BUT - it works. I actually enjoy being a bit more active during the winter months as opposed to the hot summer months. The endorphins from exercise are a great combatant against SAD and depression. It doesn’t have to be anything hardcore. 20-30 minutes of physical activity will work. Whether that be a long walk, a run, or a quick workout at the gym.
3. Sleep
Lack of sleep is the catalyst for a multitude of health issues. Including mental health. Specifically forms of depression. I find that if I get a good eight hours of sleep every night my mind is sharper and I have more energy. Couple this with exercise and it’s a great one-two SAD punch.
4. Create a happy space
And that can mean different things for different people. For me coziness during the winter makes me happy. I create my happy space with the colors, textures, and scents I surround myself with. This year, I want to focus on incorporating more plants into my life. Not only are they beautiful but they are also great natural air purifiers. Being around greenery and nature is a nature mood lifter. I also plan on keeping my richer colors in my bedroom. I redecorated my room in Spring and I find the colors to be quite uplifting. Now don’t hold me to this because I have a tendency to want to redecorate my entire room with a new season. Invest in scented candles, oil diffusers with scents that feel calming or uplifting to you. I tend to love citrusy and woodsy scents like sandalwood and bergamot.
5. Let in the light
As I stated above about vitamin D, sunlight plays a HUGE role in SAD. I live in an apartment that doesn’t get a ton of natural light and so I have to make a point of seeking it out when I can. Taking a walk for 20-30 minutes helps with this. This is something I tried to do more of last year. Sometimes simply being outside and breathing in fresh air can work wonders. If this isn’t possible investing in a Light Therapy Lamp can help as well I have put off doing this myself but I think I will take the plunge and invest in one this year.
6. Therapy
I’ve mentioned this time and again but I will say it again because it’s important. Having someone to talk to is ALWAYS a good thing. And therapy doesn’t have to mean going to an office and sitting across from someone you don’t know. Be honest with a close friend. Explain that you have down days and that you may want to call them from time to time to talk. A good friend will understand and be there for you.
If you suffer from Seasonal Affective Disorder leave a few tips in the comments and let us know how you deal with it during the fall and winter months.
