KENNEWICK, Wash. – The Benton-Franklin Health District (BFHD) has some tips for people dealing with Seasonal Affective Disorder (SAD).
Symptoms of SAD include feeling tired, changes in sleep or appetite, irritability and trouble concentrating from a lack of sunlight during the fall and winter months.
According to a BFHD release, strategies coping with SAD include:
Get More Natural Light
In winter, the lack of sunlight can make you feel sad or low on energy. Light therapy is one way to treat SAD because it helps reset your body’s internal clock and boost your mood. You can also try going outside during the day, even if it’s just for a short walk. If it’s hard to go outside, you can buy a light therapy box that mimics sunlight. Aim for about 20-30 minutes of sunlight each day.
Stay Active with Regular Exercise
Exercise can help fight depression by releasing chemicals in your brain that improve your mood. It can be hard to stay active in winter, but it’s very important. You don’t have to go outside for exercise—doing things like yoga or a quick indoor workout can help too. Try to get at least 30 minutes of physical activity most days of the week.
Get Enough Sleep
SAD can mess with your sleep. Some people sleep too much, while others have trouble sleeping. Sticking to a regular sleep schedule can help you feel more energized and balanced. Make a relaxing bedtime routine, like dimming the lights, turning off screens an hour before bed, and practicing deep breathing or journaling. Aim for 7-9 hours of sleep each night to feel your best.
Eat a Healthy Diet
What you eat can affect how you feel. In winter, it’s easy to eat comfort foods, but eating healthy is important for your mood. Try to include foods that are good for your brain, like fish, walnuts, and flaxseeds. Eating whole grains, vegetables, and lean proteins can also help keep your energy and mood steady.
Stay Social
Winter can make people feel isolated, which can make SAD worse. Try to stay connected with friends and family, even if it’s just through video calls or texting. Doing social activities like having a coffee with a friend or playing a game can help you feel happier and remind you that you’re not alone.
Practice Mindfulness and Stress-Relief
Mindfulness and stress-relief activities can be very helpful when you have SAD. Things like meditation, deep breathing, and yoga can help you feel calm and reduce feelings of sadness or anxiety. Try taking a few minutes to breathe deeply each day or use a meditation app to guide you.
Get Professional Help if Needed
If you continue to feel down, it may be helpful to talk to a professional. Cognitive-behavioral therapy (CBT) is a type of therapy that can help people with SAD by changing negative thoughts and building healthier habits. Sometimes, doctors might also suggest medication, like antidepressants, to help improve mood.
