When the days get shorter and darker, many people feel more tired, unmotivated, or down. For some, this is more than just the “winter blues.” It can be Seasonal Affective Disorder (SAD) – a type of depression that appears in the darker months and eases in spring.
Common Signs of SAD
- Feeling sad, tired, or low-energy
- Sleeping more than usual
- Craving carbs or sweets
- Losing interest in favorite activities
- Having trouble concentrating
If these feelings last more than two weeks, talk with a medical provider. The good news: SAD is treatable, and there are simple ways to help boost your mood, including the following:
Tips to Beat the Blahs
Get sunlight.
Try to go outside each day, even on cloudy days. Natural light helps regulate mood and sleep.
Move your body.
Exercise releases “feel-good” chemicals. A walk, yoga, or dancing in your kitchen while putting the dishes away can help.
Eat mood-boosting foods.
Choose foods rich in vitamin D and omega-3s, like salmon, eggs, nuts, and leafy greens. Whole grains and fruits can also help steady your energy. Remember to stay well-hydrated.
Stay connected.
Make time for friends and family. A quick call, coffee chat, or walk with a neighbor can lift your spirits. Here are some community resources to reduce loneliness: Community Resources to Reduce Loneliness
Keep a routine.
Try to go to sleep and wake up at the same time each day. A steady schedule helps your body and mind adjust to the season.
Try light therapy.
A special light box that mimics sunlight can be helpful. They are found at large retailers and some libraries have them as part of their “library of things.”
If winter feels tough, you are not alone. With light, movement, healthy food, and connection, you can ease the effects of SAD and feel more like yourself again. If symptoms persist, reach out to your healthcare provider, help is available.