It’s hard to believe we are already about to begin the month of September! Summer vacation and long days in the sun are soon to become a fond memory. This time of year, it can be especially important to pay attention to our mental health. In fact, for those who suffer from SAD (Seasonal Affective Disorder), this can be the most difficult time of year to keep our feelings of depression in check.
If you’ve noticed in years past that you begin to feel more depressed as the temperatures begin to drop, don’t despair.
We can all can take steps to prevent and combat seasonal depression and feel better.
5 Proven Ways to Combat Seasonal Affective Disorder (SAD)
1. Check in with Your Feelings
We may not realize it, and each of us may experience a unique combination of symptoms, but depression is a common condition.
Acknowledging what’s going on with our emotions instead of ignoring them or pretending they will go away is a healthy way to respond.
Opening up our depression may also spark conversations with others and provide a more supportive environment for others.
The most important first step is to accept our feelings without judgment.
2. Get Some Sun to Help You Manage Seasonal Affective Disorder
The next time you notice yourself feeling down and sluggish, get some sun.
Light therapy is an effective treatment for seasonal depression and general depression as well, and it’s something you can do at home.
To help remember this practical remedy, it may help to understand why light is so beneficial to our moods.
The human body has an internal clock that responds to changes in light intensity over 24 hours based on the night and day cycle.
This internal clock regulates our circadian rhythms—the biological processes that occur across 24-hour periods—and regulates our hormones, temperature regulation, digestive function, the sleep and wake cycle, metabolism, and more.
Exposure to sunlight increases serotonin production, which not only improves mood but also lowers stress levels.
Hence, we aren’t as likely to feel anxious or depressed when we get outside during daylight hours.
3. Let Light in to Overcome Seasonal Affective Disorder
Just as getting outside in the daytime can affect our mood, so can the atmosphere indoors.
Opening up the windows and exposing ourselves to more natural light is beneficial.
If you want to take it up a notch further, you may even want to consider a renovation project to bring more sunlight into your home.
If a home renovation isn’t in the budget, consider purchasing indoor mirrors or lamps that can boost your exposure to the good things we get from sunlight.
Don’t forget to add curtains to all these windows so that you don’t affect your sleep patterns. Get plenty of sleep and avoid napping during the day, as sleep deprivation can make seasonal depression worse.
4. Remember to Socialize to Combat Seasonal Affective Disorder
Human beings are social animals; we are not supposed to live and function alone.
In recent years, many of us have become a little more isolated than before.
As a result of more extensive telecommuting and remote work, many people are interacting less with others.
As a result, they most need to consciously seek out socialization.
Socializing is good for our mental health and is a key strategy for combating seasonal depression.
If you can work acts of kindness into your social activity (volunteering is a good example of how to do this), this combination has proven to be a especially effective strategy to alleviate depression – and your actions may benefit others, too.
5. Take a Short Walk Outdoors
If all else fails, just put on your shoes and go for a walk.
Exercise is known to improve mood and alleviate symptoms of depression – and hopefully you’ll get some sun at the same time.
Proven Ways to Combat Seasonal Affective Disorder
When we’re having a tough time, these concrete strategies can be great tools to remind us of how to recover.
If you or someone you know has been struggling, there are resources available that can help.
In the case of a mental health emergency, anyone can call the Suicide and Crisis Lifeline by dialing 988 on any phone.
Thank you as always for reading.
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Joan Senio is the founder of KindCompassCoach. Her career includes 20+ years as a private sector corporate executive and 15 years (and counting) as a consultant and coach. The common thread through her professional life has been a commitment to compassionate leadership, including leading and mentoring current and future leaders, and women from all walks of life. KindCompassCoach articles are backed by research and include facts and advice from a wide variety of experts. Joan is a member of the International Organization of Life Coaches, serves as a thought-leader for KuelLife.com and is a regular contributor to PsychReg and Sixty and Me.
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One Response
What a brilliantly timed post. We don’t get much ‘summer’ in the UK but it’s still miserable when the grey skies and cold chills seem to signal the end of what little we had. I love summer, and my body fares better without the cold, so it hits me thinking we’re back in for months of winter all over again. I’m trying to find the small joys with the autumn/winter to keep my mood a little more level, and to surround myself with lots of comfy jumpers and plenty of hot chocolate!
Your suggestion of checking in with feelings without judgement is so important. Let’s not heap guilt on where it’s not necessary. Fab tips that will speak to many people who either struggle with the seasonal change or who have SAD.
Caz xx