Feeling down this winter? You might not be the only one – it could be seasonal depression, officially known as Seasonal Affective Disorder (SAD). This condition tends to hit harder in the winter because of the decrease in natural light. Fortunately, there are natural ways to manage it.
SAD often makes people feel low during the cold, dark months but they usually bounce back during summer. While severe cases might need medical treatment, milder forms can often be handled at home with some easy, natural methods.
The lack of natural light during winter is the main cause of SAD. Since we spend more time indoors due to the cold, it’s important to let in as much light as possible. Open your curtains and blinds, consider installing skylights, and trim any tree branches blocking your windows.
If you’re still not getting enough sunlight, try using a lightbox. Experts suggest sitting in front of one for about 30 minutes each morning. Another helpful tool is a dawn simulator which gradually increases light to wake you up gently, helping to regulate your sleep patterns.
Exercise is crucial too. Even though weight gain can be a symptom of SAD, physical activity can really help. Go for a jog, play outside, or simply walk your dog. If it’s too cold, head to the gym and try to work out near a window for some natural light. Keeping active is a key part of feeling better naturally.
Pets can also provide a big mood boost. Spending time with animals releases feel-good hormones in the brain. If you have a pet, make time each day to enjoy their company. If you don’t, consider borrowing a friend’s pet or volunteering at an animal shelter.
Expressing yourself creatively can lift your spirits, too. Paint, write, play music, or keep a journal to get your feelings out and stay mentally stimulated.
Good sleep is essential. Aim for a sleep schedule that works for you, whether that’s seven hours or more each night. If you feel tired during the day, a short nap can be beneficial. Use sleep aids if necessary and keep a consistent routine.
For additional help, natural supplements like melatonin, St John’s Wort, and Omega-3 fatty acids can be effective. Visit your local pharmacy or apothecary to see what might work for you.
If natural approaches aren’t enough, consult a doctor or a certified professional. They can offer talk therapy, medications, and other treatments to help you feel like yourself again.
Remember, taking action to address your seasonal depression is the best way to get back to feeling normal and not just wait for summer to return.
