4 Tips To Cope With Seasonal Depression
Seasonal depression, also known as seasonal affective disorder (SAD), is a type of depression that occurs during the fall and winter months when daylight hours are shorter. On average, it affects 5 per cent of the population and is characterised by poor sleep, anxiety, loneliness, appetite changes, fatigue, social isolation and poor concentration.
If not managed, it can be a debilitating disorder. Luckily, there are several things you can do to decrease its effect on you.
Light Therapy
Bright light therapy is considered a first-line therapeutic modality in the treatment of SAD and involves sitting close to a light box that emits 10 000 lux, for 30 minutes every morning. It works by altering the circadian rhythm and shifting serotonin reuptake.
Replacing processed foods with whole foods
We all know by now that eating a balanced diet with plenty of fruits, vegetables, and whole grains can help improve mood and energy levels however, processed foods can increase inflammation in the body and brain, exacerbating mood disorders. Opt for fresh, unprocessed foods wherever possible.
Stay active
You may be struggling with the motivation to exercise at this time but even small amounts of physical activity, such as a short walk or a yoga session, can help improve your mood. Choose a form of exercise that you enjoy and do your best to stay consistent.
Connect with others
Reach out to friends and family members, join a support group, or participate in social activities. It’s important to avoid self-isolating at this time and instead build a connection with loved ones. Seeking help from a mental health professional is also a good idea. They can help you implement new coping techniques and be part of your support network.
When you’re feeling down it’s important to remember that seasonal depression is a treatable condition. With the right tools and support, you can manage your symptoms and improve your mood and well-being. If you’re struggling with SAD and would like some support, book an appointment. I’d love to help.
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