How to ease seasonal depression -

While some welcome the changing leaves of fall and the fresh snow of winter, others find themselves having difficulty waking in the morning, and feeling a general sense of depression at this time of year. If the shorter and colder days make you feel blue, then you've got the classic symptoms of seasonal affective disorder (SAD). It typically begins in late fall and early winter, and can continue through spring.

But while living with SAD is challenging, there are several steps you can take to help ease your symptoms. Want to know exactly what you can do? Then check out this gallery.

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What is SAD? -

Seasonal affective disorder (SAD) is a tendency to become depressed during a specific time of the year, usually during fall and winter. Spring and summer are most often symptom-free.

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What causes it? -

Winter SAD is linked to less daylight, which is worsened by spending more time indoors. The sensitivity to these changes varies by individual.

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What are the symptoms? -

Physical symptoms include difficulty waking up on schedule, fatigue, craving carbohydrates, and weight gain. Once the actual depression hits, the symptoms mimic those of nonseasonal depression.

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Is SAD common? -

About 4 to 6% of people in the US suffer from SAD. And as many as 20% may have a mild form of it. Women and young people are more likely to experience SAD, as well as those who live farther away from the equator.

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Talk with your doctor -

If you notice a significant drop in how you feel and perceive the world during the cold, then seeing a professional can help you work through it.

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Talk with your doctor -

Because SAD is a form of depression, it needs to be diagnosed by a mental health professional. They'll be able to sort out whether you have SAD or another form of depression. Talk to your doctor about referrals.

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Get your mind ready for fall -

Just like you prepare your home, you must also prepare your mind to deal with the colder seasons.

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Get your mind ready for fall -

By regularly doing mood-boosting activities, you'll feel physically and psychologically healthier. These could be anything from trying out a dance class to volunteering.

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Stick to a sleeping schedule -

People with SAD often have difficulty sleeping at night and getting up in the morning. Maintaining a regular sleep schedule will improve your sleep and help alleviate the symptoms.

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Search for the sun -

If you have SAD, you'll want to get outside as much as possible during the day to catch some sunlight. Dress warm and take a stroll around the block at noon-ish, as that's when the sun is brightest.

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Search for the sun -

And when you're inside, keep your blinds open to let in as much natural light as possible. Indoor lighting is much dimmer than natural light, and this can negatively affect SAD symptoms.

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Try light from a box -

Bright light therapy is the exposure to artificial light to keep a person's circadian rhythm on track. It's widely used for managing SAD. One way to do this therapy is by using a light therapy box.

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Try light from a box -

Also known as phototherapy boxes, the light from these mimics sunshine. Typically, one should sit in front of it for about 20 to 30 minutes per day. It will cause a chemical change in the brain that's mood boosting and alleviates SAD symptoms.

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Use dawn simulators -

Dawn simulators are alarm clocks, but rather than waking you abruptly, they produce light that gradually increases in intensity, just like the sun.

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Prioritize social activities -

There's a link between social isolation and depression. So try treating SAD by filling your winter months with enjoyable and social activities.

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Prioritize social activities -

Finding creative ways to stay connected with others during these times can boost your mental health. It can be as simple as grabbing a coffee with a friend or going on a hike together.

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Consider aromatherapy -

The use of essential oils for therapeutic purposes may also help those with SAD. Even though more research is needed, some studies have found that essential oils could potentially help lessen symptoms of depression, as well as anxiety and sleeping problems.

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Consider aromatherapy -

When it comes to SAD, essential oils could potentially influence the area of the brain that's responsible for controlling moods and the body's internal clock.

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Move your body -

Just like with other forms of depression, exercise can help alleviate SAD. Moving your body can also help offset the weight gain that is common with SAD.

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Consider taking antidepressants -

Prescription antidepressants may help you overcome seasonal depression. But it's important to identify the symptoms early on and to see your doctor for a prescription.

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Get enough vitamin D -

Vitamin D deficiency may be a risk factor for depressive symptoms. However, experts aren't certain whether taking supplements can relieve symptoms of SAD. It's best to ensure you get enough sunlight during the day and incorporate vitamin D-rich foods in your diet.

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Go on vacation -

Going on a winter vacation to warmer climates can help alleviate SAD symptoms. Even a short trip from your daily routine in a sunny place can be helpful with winter blues.

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Or even a staycation -

If you're not able to jump on a plane, consider a staycation within your city. The excitement of going somewhere, even if relatively close by, can lift your mood tremendously.

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Consider avoiding alcohol -

During periods of stress or sadness, people tend to drink more frequently. However, drinking causes further depression, creating a downward spiral.

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Consider avoiding alcohol -

Consider limiting your alcohol intake, especially if you notice that you’re drinking on more days of the week than before, or even a larger amount.

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Eat a balanced diet -

When you're experiencing symptoms of SAD, you might look for fast food to boost your mood. But unhealthy snacks may make your symptoms worse instead of better. Try sticking to a balanced diet.

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Learn stress management techniques -

Stress management techniques are one of the best strategies when you have SAD. These include meditation, putting off decisions until you feel better, and avoiding committing yourself.

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Keep a journal -

Writing down your thoughts and emotions can have a positive impact on you. It will also help you get out some negative feelings from your system.

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Keep a journal -

According to the University of Rochester Medical Center in New York, journaling helps you prioritize life’s problems and identify your depression triggers, as well as lifting your mood.

Sources: (Everyday Health) (Columbia University Irving Medical Center)  

See also: How to stick to your fitness routine during winter 

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