So you’ve heard that you can feel sad when you don’t get enough sunlight. The problem is exacerbated by the winter months when you might start work before the sun comes up and end after the sun goes down.
Seasonal Affective Disorder, which is also known by its acronym, SAD, is a seasonal gloominess that affects about 5% of the population in the United States according to the American Psychiatric Association.
SAD usually occurs during the fall and winter seasons because there is less sunlight and the symptoms usually improve when spring arrives. The most difficult months tend to be January and February, there are no holidays to look forward to and there is just not as much natural light.
SAD is more than just the “winter blues.” It can be distressing and completely overwhelming and can interfere with your life. And unfortunately, it tends to be more common in women than in men. But the good news is, there are ways to treat Seasonal Affective Disorder.
Common symptoms of SAD include too much sleep or fatigue, weight gain from overeating, and losses of interest in activities once enjoyed. If you think you might be affected by SAD, it’s important to talk to a doctor about the different treatment options available to you, you can try light therapy, antidepressant medications, and therapy, or some combination of all of these. But it’s important to first talk to your doctor about your different options and how you are feeling.
If you’re just feeling the Winter Blues, and don’t think it’s Seasonal Affective Disorder, there are ways to help!
Make sure you’re getting enough natural light.
Try to go out for walks and get some of that Vitamin D from the sun. If you have a backyard, pull on that parka and work outside for a little bit. Even if it’s just 10 minutes, the sun has a regenerative effect on your mood. Tell your colleagues you’re going to go grab a coffee and take a walk around the block, your mental health will improve your work.
Try a Sun Lamp.
Get a lamp that mimics the suns rays. It won’t be hot, but it will give you that blast of light your brain craves! I have one in every room of my house, it really helps me in my cave of an apartment to get the sun I need during the winter months.
Light Some Candles.
The light from candles is also soothing to us, either a candle or a fire in your fireplace (if you’re lucky enough to have one). Make sure to use a candle that is your favorite scent, why not try a musk or cedar candle to feel like you’re in a winter forest.
Take Supplements.
Before taking any new supplement, be sure to talk to your doctor about your routine and if it is right for you. That being said, you might want to try Vitamin D to get some of the vitamin that you’re missing without the sun’s rays. And if you also struggle with Premenstrual syndrome, Jubilance (oxaloaceate) has been shown to improve gloominess in clinical trials in women who experience emotional PMS, so at least your PMS isn’t bothering you too!.
Practice Gratitude.
Find the things in your life that give you joy and make a list. I have a happy list that I look at on my fridge when I need a boost. There are so many things to be grateful for and sometimes you need to stare at a page to remember it.
Try Therapy.
Therapy is good for everyone, it helps you make sense of everything happening inside your head with the help of a licensed professional who is an objective set of ears. Therapy can help you with SAD and with the winter blues.
