Feeling SAD? 5 Ways to Combat Seasonal Depression

As the sun sets earlier and the temperature continues to drop, some of us may be fearing for the season that lies ahead. While fall and winter bring joyful holidays, like Thanksgiving and Christmas, it can also be a time of lethargy and low moods. Seasonal affective disorder, or SAD, is a mood disorder characterized by the change in seasons. People typically suffer from it at the same time every year; the majority suffer during late fall and winter. While the change of seasons is inevitable, one thing you can control is how you prepare for the season. Just as bears prepare to hibernate for the winter, you can combat seasonal depression by preparing your body and spirit to deal with the cold months.

Try these tips to fend off the winter blues and get the most out of the changing seasons:

1. Beat SAD with Supplements

Vitamin D is an essential supplement for bone, teeth, brain, and immune health. Vitamin D is often suggested as one of the number one suggestions for those suffering from SAD disorder, especially for Black people.

Our bodies typically get this vitamin from sun exposure, however, we get less exposure during late fall and winter. If you are unsure if your vitamin D is low, ask your doctor to test your levels and they will be able to recommend if a supplement is right for you.

In cooperation with your healthcare provider, research your options on what form and where you should get your vitamins.

2. Create Your Own Sun

While the natural sun will not come out as much, there are still ways to brighten your day. Light therapy lamps have proven to be helpful when used throughout the day to simulate sunlight.

This can be especially helpful when waking up in the morning in the winter darkness. Gradually more ‘sunlight’ in your day can make it easier to start your routine and get going. You can find a variety of light therapy lamps on Amazon, BestBuy, or Bed Bath & Beyond.

3. Stick To a Self-Care Routine

Proactive self-care is the best self-care. Think about what brings you

peace or sparks joy in your life. Now, make it part of your routine.

Is coffee your guilty pleasure? Make yourself a DIY coffee station in your kitchen with your favorite coffee, syrups, and toppings.

Does yoga help you practice mindfulness and feel present? Incorporate it into your workout routine with a special focus on strengthening both your mind and body.

However, remember that self-care can also mean doing things you do not necessarily feel like doing. Encourage yourself to stay connected with friends even when you feel like isolating. Extend invitations or accept those from friends for social events. Seasonal depression can make us feel slow, moody, and disconnected from ourselves. Maintaining good relationships in your life can anchor you to yourself.

4. Celebrate the Little Things

There are small things to smile about every day. Life throws us obstacles and challenges, but going back to the small things can help make you smile. Cherish a good day at work. Rejoice in the sound of your kids laughing. Get excited over trying a new recipe and absolutely nailing it. Give yourself things to look forward to and mundane into something special.

If you watch a particular show every week, make it a special night! Get cozy on the couch, get all of your favorite snacks, and make it fun for yourself. Small activities like these can give you something to look forward to as the winter drags on.

Seasonal affective disorder affects around five percent of the U.S. population every year, and four out of five of those cases are women. Know that if you are struggling, you are never alone. Reach out to family, friends, and loved ones.

Consider seeing a therapist to find coping mechanisms. Even a few sessions can give you valuable tools to deal with your emotions and moods. The best plans are usually created in advance. Take action and be proactive about how you want to spend the changing seasons.