Overcoming Seasonal Depression
Some people aren’t aware that Seasonal Affective Disorder is a real thing. It is a season-based disorder that typically manifests depression symptoms during a specific season. It isn’t always winter. However, fall and winter are the most common. If you notice you tend to get depression symptoms when the weather turns dark and gloomy, you might be dealing with the “SADs”. Here are some tips for overcoming seasonal depression:
VITAMIN D: When it gets cold and dark, we go outside less. This means we are getting less vitamin D. If you aren’t getting out a lot and are feeling down, a Vitamin D supplement may be helpful for you. Also, even though we can’t see the sun as much this time of year, getting outside is still important. Go on a short walk every day, even if it’s only for 10 minutes. Get your body moving and breathe in the fresh air!
DOPAMINE: During the winter, we are more likely to get our dopamine hits from unhealthy sources, such as excess food, alcohol, and our phone screens. Even when we are going outside less and maybe being less active, there are healthy ways to get dopamine. Dopamine is the “reward” chemical. One way to get healthy dopamine is to make a “To Do” list for around your home and complete some projects. This can be one small thing at a time, such as cleaning your dishwasher filter. (Yeah! You need to wash your dishwasher sometimes!) But even more enjoyable activities, such as crafts, can also help produce dopamine!
JOURNALING: The benefit of journaling is that it allows you to fully explore the thoughts in your mind and get them out of your head. When it becomes a regular habit, you might find you start to understand yourself and your emotions better.
SEROTONIN: This is another feel-good chemical. This one is produced when we are enjoying ourselves. Make a point to do things you love, and you will naturally feel better. Even if you aren’t feeling motivated, see if you can do something you enjoy, and you may see a turnaround in your mood. Also, laughing produces serotonin! Put on your favorite sitcom for the millionth time and, for some bonus dopamine, pull out that craft project you’ve been wanting to finish.
THERAPY: Any depression symptoms, SAD, or regular Major Depressive Disorder can be improved by going to therapy. Speak with someone about how you’re feeling and have an unbiased ear to bounce your thoughts off of. The therapist might have even more suggestions for improving your mood, and sometimes just talking to someone can help you feel better.
Ultimately, we need to show depression and SAD who’s boss. YOU are the boss. Take small steps, if needed. Even putting that dish in the kitchen that’s been sitting in your room for a week will give you a tiny hit of dopamine. Take care of your body and mind, and your symptoms WILL improve!
You’ve got this!
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