21 Seasonal Affective Disorder Self Care Tips

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What is Seasonal Affective Disorder?

Seasonal affective disorder is a form of depression resulting from the lack of sunlight and other nutrients. Typically, seasonal affective disorder (SAD) does not affect those under 20 years old and worsens over time. The drop of serotonin that comes from the sun can affect mood and affect overall mental health in the fall and winter seasons, so it is very important to learn how to fight SAD.

Seasonal depression is not a feeling you should brush off when experiencing "winter blues." Yes, the SAD may be a temporary depression during the year, but it affects your motivation and how you maintain your mind and body during these months. The sluggishness can affect your need to maintain your physical health with sports or even eating properly and affect your mental health by the darker thoughts you let in your mind.

But what does seasonal affective disorder look like?

How can We Treat Seasonal Affective Disorder?

Seasonal Depression tends to be looked over, and many do not take the effort to maintain themselves. This can affect their daily lives and the responsibilities and friendships that need to be taken care of. There is not a simple one-time solution for seasonal affective disorder, but there are many ways you can maintain your mental and physical health during these times.

1. Ready Your Mind in the FAll

If you are aware that they suffer from Seasonal Affective disorder, mentally preparing yourself for the emotions will help you become self-aware and understand what the emotions are. Then the effect of depression will not be as intense as it would be without that self-awareness.

2. Try Light from a Light Box

Some lamps simulate sunlight that can help reduce the effect of seasonal depression. When the sun is not out as long, this lamp will emulate the sunlight minus the UV ray. This can help you sleep better, improve your mood, and all together maintain your biological clock on rainy, dark, gloomy days.
Learn more about light therapy lamps here.

3. Dawn Simulators

Dawn simulators are very common in treating SAD. These simulators are alarm clocks that will gradually create artificial sunlight during a set period so that you can wake up naturally.

4. Prioritize Social Activities

Just as you would treat other depression, try to prioritize social activities. The mental stimulation that comes with interacting with people and enjoying your time is not an experience you can get by yourself, which will improve your mood and mental state.

5. Aromatherapy to Your Treatment Plan

Oils are very effective in treating different issues such as sleep and stress. Aromatherapy could be an addition to support your mental health during the seasonal depression. Bergamot oil, which comes from lime-green bergamot orange, is a popular essential oil for depression.

6. Stick to a Schedule

Sticking to a schedule helps the sluggishness of staying in bed all day. Getting the body moving and maintaining the basic needs essential to taking care of your body and mind are crucial to getting your mind out of a negative state. Sticking to a schedule also boosts self-esteem and pride in accomplishment.

7. Get Moving

Exercise is always good for mental health, whether seasonal depression, anxiety, or just maintaining yourself. Exercising releases endorphins, which reduces pain, and as a result, creates a happier emotion.

8. Take a Vacation or a Staycation

Taking a vacation and treating yourself to an activity that will make you happy can help jumpstart your mood. It is not a solution to maintain your seasonal depression, but it is a way to get you out of your head and back on your feet if need be.

9. Keep a Journal

Many of us lack awareness of our thoughts and the process of our thoughts until we write them down. Typically, writing helps complete your thoughts and helps you come to conclusions that you had not realized before you wrote them down. Writing in a journal can help you track your emotions and reflect upon them more healthily after physically seeing your thoughts.

10. Talk to Your Doctor

If you're trying to shake off the winter blues, try talking to your doctor about solutions that can help you get out of it or maintain your well-being. This can include antidepressants or therapy. Everyone's chemical biology is a little different, and your doctor may know the best solution that works for you specifically.

11. Get Enough Vitamin D

Vitamin D is known to boost your mood because it keeps your immune system up and your energy level up. Typically, you get Vitamin D from direct contact with the sun, but taking Vitamin D will support the lack of sunlight because of the lack sunlight.

12. Winter Sport or Interest

Find a winter sport or winter interest. Experiencing the cold and dark seasons can be depressing because of the effect and feeling you experience. Still, if you find a winter sport or activity that brings you excitement and joy to participate in, you won't be conditioned to feel as depressed during the fall and winter seasons. Still, you will have something to look forward to during those seasons.

13. Plan Something You are Looking Forward to

Like finding a winter sport or activity to be excited about, plan something every so often to look forward to. That could mean planning to watch your favorite show every Wednesday with your favorite snack or social activity with your friends every weekend. These small benchmarks in your week can help you boost your mood as the days go by.

14. Cross an Item Off the To-Do List

First, make an achievable list. That means brushing your teeth, cooking food, washing the dishes. These small tasks that we do daily may seem like mundane routine work, but when you cross off each task that you accomplish, there is a small sense of pride and motivation that comes with it. Make sure that they are small and achievable to motivate you in getting back on your feet.

15. See Your Friends and Family

Seeing friendly, familiar faces can get you out of your headspace and back into your physical space for a moment. It may be difficult even to get yourself to meet them, but it is important to maintain your body and mind and help with the coping of winter blues. It is not a cure, but it supports mental maintenance.

16. New Hobby

Create a new hobby for yourself. What is something that you are interested in? This will help you shift your focus less on the negative thoughts about yourself and your surroundings and more on skill. The goal is to get yourself out of your head and focus on the physical space around you.

17. Support Group

The mind is a powerful, influential space. If you feel like you are struggling with dark thoughts, try a support group. Knowing that you do not alone helps with healing and growth.

18. Eat Well

When you are experiencing seasonal depression, basic physical maintenance is often overlooked. It is important to be mindful of what you eat and when you are eating. Even though you may not be hungry, keep up with eating three meals a day and eating enough healthy foods to nourish your body. Your mental and emotional state is heavily affected by what you eat every day.

19. Check Something Off Your Bucket List

Even though you may feel like everything is pointless when living with Seasonal Affective Disorder, try to check something off your bucket list. Something that you have always wanted to experience. This will help you jumpstart your mind to get out of the dark thoughts and back into your physical space as you strive for what you dream of.

20. Spend Time by a Fire

Fire has a very relaxing effect on anyone who sits in front of it, reducing blood pressure. The longer you sit in front of a fire, the more your blood pressure reduces. Try sitting in front of a fire for mental relief and a moment of reflection.

21. Express Gratitude

This may be difficult because you are feeling and experiencing mainly negative thoughts. The mind is very powerful and malleable. The self-talk that you express in your mind can change the chemical structure of your brain, therefore improving your mood, mind, and overall well-being. Reminding yourself of the positive aspects of your life will shift your focus and your outlook, therefore changing your behavior.

Seasonal Affective Disorder is a form of depression that comes from the lack of sunlight in fall and winter. There are many ways you can take care of yourself to support your mental health during these times. To fight these intense feelings of winter blues, make sure to focus on the positive, shift your mindset, and maintain your physical health. In doing this, you can get back on your feet and fight the depression that comes from the weather. 

Helpful Seasonal Affective Disorder Resources

The Ultimate Guide to Light Therapy

The Ultimate Guide to Seasonal Affective Disorder

Light Deprivation: What Happens When You Don't Get Enough Sunlight?

22 Ways to Increase Serotonin

About the Author

Brandon Landgraf is the Digital Marketing Manager for Carex Health Brands. He finds passion and fulfillment in creating content that enhances, improves, and enlivens others' quality of life. All of his written work is formulated to not only offer essential advice and tips but back it with proven studies and experts. His mission is to connect with readers and provide steps to make their lives better.

About Carex Health Brands

Carex is your one-stop shop for home medical equipment and for products that assist caregivers with providing the best possible support and care for their loved ones. Carex Health Brands has been the branded leader in in-home, self-care medical products for over 35 years. Our goal is to improve the lives of our customers by bring them quality products that bring dignity back to their lives. With our three nationally distributed brands, Carex Health Brands serves national, regional and independent food, drug and mass retailers along with wholesalers, distributors and medical dealers.