Advice for Avoiding Seasonal Affective Disorder (SAD) This Winter

As we reach the midpoint of winter, many people find themselves struggling with mental health. Symptoms can include low energy, irritability, difficulty concentrating, sleep problems, changes in appetite, and a general feeling of sadness or hopelessness. For some, it’s more serious than a case of the winter blues. They may actually have a condition known as Seasonal Affective Disorder (SAD).

This form of depression occurs during the colder, darker months of the year, typically in the winter. And people might experience SAD year after year without being aware of it. While the condition can be challenging, there are strategies that can help mitigate its effects and boost mood during the winter months.

Preventing Seasonal Affective Disorder

Here are a few steps you can take to avoid developing SAD this winter:

• Maximize Exposure to Natural Light

During winter, shorter days and longer nights mean less exposure to natural sunlight, which can trigger SAD in many individuals. To combat this, try to get outside as much as possible during daylight hours. Even on cloudy days, outdoor light can be more beneficial than artificial light. Take a walk during your lunch break or spend time in a sunny spot at home or work. If possible, position your work desk near a window to let in as much daylight as possible.

For those who have difficulty getting outdoors during colder months, light therapy can be an effective alternative. A light therapy box, designed to simulate natural sunlight, can help regulate your circadian rhythms and improve your mood. Many people find that using the box for about 20–30 minutes in the morning can help reduce symptoms of SAD.

• Stay Physically Active

Exercise has been proven to be a powerful tool for improving mental health, and it can be particularly helpful in preventing or managing SAD. Physical activity releases endorphins, which are chemicals in the brain that promote feelings of happiness and well-being. Regular exercise, even something as simple as a daily walk or a yoga routine, can reduce stress, increase energy, and boost mood.

In winter, it may be tempting to stay inside, but try to find ways to stay active even in the cold weather. If you like winter sports like skiing, snowshoeing, or ice skating, use them as an opportunity to enjoy the outdoors. When outdoor activity isn’t possible, indoor workouts such as swimming, cycling, or fitness classes are great alternatives.

• Prioritize Healthy Eating

Nutrition plays a significant role in mental well-being, and what you eat during the winter months can impact your mood. Ensure you are consuming a balanced diet with plenty of fruits, vegetables, whole grains, and lean proteins. Avoid excessive intake of sugary or highly processed foods, as these can lead to energy crashes and exacerbate feelings of sadness or irritability.

In particular, foods rich in omega-3 fatty acids, such as fatty fish, flaxseeds, and walnuts, have been linked to improved mood and may help alleviate symptoms of depression. Additionally, getting enough vitamin D, which is often lacking in the winter due to limited sunlight exposure, is essential for both physical and mental health. Consider taking a vitamin D supplement if you suspect your levels are low.

• Maintain Social Connections

Isolation can contribute to feelings of sadness and aggravate the symptoms of SAD. During the winter, when people tend to stay indoors more, it’s important to make a conscious effort to stay socially engaged. Spend time with friends and family, whether in person or virtually. Participate in activities that foster connection, such as cooking a meal together, joining a winter hobby group, or simply checking in regularly with loved ones.

Even if you can’t meet face to face, phone calls or video chats can help keep loneliness at bay. Being connected to others is a key factor in improving mental health, especially during challenging seasons.

• Seek Professional Help, if Needed

If you find that your symptoms of SAD are persistent or worsening, despite your best efforts at self-treatment, it’s important to seek professional help. Remember, this can be a serious health condition that may require medical intervention. A therapist or counselor can provide support, guidance, and coping strategies tailored to your specific needs. In some cases, medication prescribed by a doctor may be necessary to help manage symptoms of SAD.

Gain Peace of Mind With a Mobile Monitoring Unit

We know many people, especially older adults, are hesitant to head outdoors for a walk or hike during the winter for a variety of reasons. One step you can take to give yourself peace of mind when you leave home in the winter is to invest in a mobile monitoring unit. These discreet devices can easily slip into a pocket or purse. In the event of an emergency, you can be connected to help with the press of a button. Call 1-844-203-5617 to learn more!