Seasonal Affective Disorder, also termed SAD, is a medical condition characterised by depression that individuals may experience during specific months of the year, especially in winter. The condition is accompanied by low energy, weight gain, oversleeping, and persistent sadness. Here are some ways to cope with this condition.
10 effective ways to help with seasonal affective disorder
1. Adequate sleep
Aim for seven to eight hours of sleep each night. If your hectic lifestyle allows only five to six hours of sleep at night, try to take a one or two hour nap in the afternoon. A consistent sleep schedule helps with SAD, improves your immune system, and lowers the chance of cardiac disease, obesity, and diabetes.
2. Light therapy
Light therapy can involve exposing yourself to direct sunlight or using artificial light in a small room where wavelengths mimic natural sun rays. Light therapy of 20-30 minutes helps treat SAD, skin wound infections, and circadian rhythm disorders.
3. Spend time outdoors
Staying outdoors for some time does not necessarily mean roaming in a polluted area. Going for a morning walk in an area with greenery all around is recommended.
4. Regular exercise
Start your day by incorporating light cardio or activities, such as cycling, running, or brisk walking, into your routine, if possible. Doing so helps release serotonin and endorphins, chemicals that improve mood and sleep and deal with stress to treat SAD.
5. Improve diet
Consume foods rich in omega-3 fatty acids, such as walnuts or salmon, to boost mood and improve brain function. Complex carbs like whole grains help regulate serotonin, while vitamin D-rich foods like eggs, fortified dairy products, and mushrooms are also recommended.
6. Socialise
Isolation can exacerbate symptoms of SAD. Make an effort to connect with friends, family, or support groups regularly, even via video calls. Social interaction provides emotional support and reduces feelings of loneliness.
7. Limit alcohol and caffeine
While it might be tempting to reach for a glass of liquor or a cup of coffee to help with energy or mood, both alcohol and caffeine can negatively affect your mental health.
Caffeine consumption can disrupt sleep patterns, whereas alcohol, as a depressant, has the potential to exacerbate feelings of sadness or anxiety.
8. Try activities you enjoy
One of the common symptoms of SAD is that you start losing interest in activities you once loved. You can lift your spirits by reading books, pursuing your hobbies, or listening to soothing music to keep negative thoughts at bay.
9. Limit sugar intake
While sugary snacks can temporarily spike your energy, they often lead to mood drops afterwards. Instead of high-sugar foods, consider healthier snack choices.
10. Set small goals
When feeling low, even small tasks can seem overwhelming. Setting simple, achievable daily goals, like organising a room or cooking a meal, can give you a sense of accomplishment.
Conclusion
You can easily manage SAD by integrating these tips. However, to ensure you are financially prepared to deal with this condition, it is recommended to have a reliable health insurance handy too.