5 Ways to Help Alleviate SAD Symptoms

Seasonal Affective Disorder (SAD) impacts millions of people each year. Even if you’ve never received an official diagnosis, dealing with the “winter blues” certainly isn’t fun, and can lead to serious depression throughout the season. Ideally, you could go somewhere warm and sunny every winter and not have to deal with the debilitating effects of SAD.

Unfortunately, that isn’t realistic for most people. However, that doesn’t mean you can’t alleviate some of the symptoms and find some peace throughout the dark, cold winter season. Let’s take a look at five ways you can make your symptoms easier to manage.

1. Try a Light Box

Light boxes are one of the most common ways to manage the symptoms of SAD. Doctors often recommend bright light therapy for people struggling with SAD, and it can be incredibly effective. The light given off by these boxes is typically much brighter than what you’d get from a standard bulb, and in as little as 30 minutes a day, this type of therapy can boost your mood and keep you from feeling overwhelmed with sadness.

2. Stay Social

One of the potential symptoms of SAD is isolation. When you feel overwhelmed by depression and fatigue, it can be hard to want to spend time with people. You might even withdraw from those you love and things you enjoy. Do your best to fight back against those feelings to remain social. Leaning on your support system is important, and social interaction can improve your mood and energy levels. Alternatively, social isolation can make symptoms of depression worse.

3. Keep a Routine

It’s easy to feel off-center in the winter. Depending on where you live, the days can seem shorter since it gets dark early, and even if it doesn’t, there’s often a perma-cloud and a chill in the air that can make it harder to wake up in the morning, and leave you feeling tired earlier in the day.

Routine is important for your mental well-being. It provides comfort and stability and can offer peace of mind that improves your mood. Stick to a healthy routine as much as possible in the winter. Prioritize things like eating a healthy breakfast, exercising, and doing things that reduce stress. Try to wake up at the same time each day and sleep at the same time each night.

4. Get Moving

Speaking of exercise, if it’s not already a regular part of your routine, it’s a perfect time to start! Exercise is one of the best natural mood boosters available. It helps to boost serotonin in the brain—the chemical responsible for making you feel happy. Exercise can also give you more energy throughout the day.

You don’t need to join a gym or run a marathon to experience the benefits of exercise. Something as simple as walking around the neighborhood, taking a dance class, or even doing a workout video at home can give you the benefits you’re looking for.

5. Get More Vitamin D

Most people know you get Vitamin D from the sun. While the sun doesn’t suddenly disappear in the winter, you’re certainly not getting as much of it as you likely do the rest of the year. A Vitamin D deficiency can cause fatigue, aches and pains, difficulty sleeping, and weakness. It can even contribute to feelings of sadness and worsen SAD’s effects. Consider taking a Vitamin D supplement or eating more foods rich in vitamins, like salmon, tuna, orange juice, and fortified dairy products.

All of these suggestions can positively impact your mental well-being if you’re struggling with SAD. But, if you’re still having a hard time throughout the winter, don’t feel like you have to deal with it alone. Talk to your doctor or consider making an appointment with a mental health professional. Together, we can learn more about what might trigger your feelings and develop even more effective ways to manage your symptoms.