Experiencing less daylight during the winter months, such as February, can make you feel a little sad — and I don’t just mean that feeling.
As Anisha Patel-Dunn, psychiatrist and medical director of LifeStance Health, outpatient approaches toward the end of October, we’re approaching what’s commonly known as SAD season, a time of emotional turmoil. Seasonal illness (SAD) affects many people. mental health company.
“Seasonal affective disorder is actually a type of depression that can last about four to five months on average,” says Patel-Dunn, “For most people, it’s really [during] fall in winter.”
Along with the lack of sunshine, Mass layoffs and the fear of a Depression are contributing to the intense emotions that arise during this time of year, she added. It’s a key time when SAD is the most common range, but it’s usually at its worst in late October to late February, Patel-Dunn said.
Some common symptoms of seasonal affective disorder are depressed mood most of the day for two weeks or more, lack of pleasure in doing things you used to enjoy, and changes in energy, motivation, sleep or cravings, she notes.
Here are some tips and tools to help you get through this SAD season.
8 tips to maintain positive mental health during the SAD season
- Keep a structured sleep routine by waking up and going to bed at the same time each day. Try to stay consistent over the weekend.
- Make sure you’re getting healthy nutrients throughout the day and don’t eat multiple meals right before bed.
- Grab a coat and go outside as often as you can.
- Exercise. Research shows that “30 to 45 minutes of aerobic exercise four to five times a week can impact and improve mood,” says Patel-Dunn.
- Don’t drink coffee or alcohol too close to bedtime.
- Avoid blue light from your phone right before going to bed.
- Reach out to a trusted friend or loved one to talk about how you’re feeling.
- Seek help from a professional if things get too heavy. “Don’t fight alone,” she said.
Tools you can use to stay happy and avoid SAD
According to Patel-Dunn, using a 10,000 lux light box for 30 minutes every morning has been shown to help treat seasonal affective disorder.
You can also use a sunrise alarm clock that mimics the color of the sunrise if you find it difficult to get out of bed before sunrise, she adds.
Also, consider “a habit of journaling at night, writing down the things that worry you,” says Patel-Dunn.
“I think there’s a possibility, even at home, to be psychologically introspective, just having some self-awareness and knowing that some of these simple tools can be really helpful.”
Register now: Smarter about your money and career with our weekly newsletter
Do not miss:
