Does This Time of Year Have You Feeling SAD?

Have the shorter days had an effect on you? Do you find yourself feeling moody or not sleeping well? 

For many people, the seasonal decrease in sunlight affects their mind and body. Light helps regulate the natural rhythms of our body and mind so when you are not getting enough your health can suffer. This is often referred to as SAD, or Seasonal Affective Disorder. 

SAD affects approximately a half million Americans. The symptoms of SAD include depression, anxiety, fatigue, social withdrawal, overeating, oversleeping and loss of interest in things you usually enjoy.

There are natural ways to manage SAD to help your boost your mind and your overall health. They don’t require you booking a trip somewhere tropical, although that can’t hurt! 

• Try exercising outdoors in the morning before work, leave your office during lunchtime for a walk or even to sit outside, or find a sunny corner at work or at home to soak up the natural light. Basically, take advantage of natural sunlight however you can, even if it is overcast.

• Eat nutritious food that will help boost your mood. Make sure you are getting plenty of fresh fruits and veggies as well as whole grains. While it is always best to try to get your vitamins and minerals from food, it is not always possible. Vitamin D, St. John's wort, B vitamins and fish oil can all help with Seasonal Affective Disorder.

• Do not keep your feelings bottled up. Talk to someone, whether that is your spouse, a friend, or a therapist. Your brain may be telling you to stay isolated but finding ways to connect to others will also help boost your mood. Journaling daily is also a good way to release some of what you are feeling. Journaling has even been found to have a positive effect on your mood.

• Find a project to work on. We may not be able to go out and do all the social things we would normally do this time of year but you can always find a home project or a new craft to work on. Keep busy around the house by painting a room, reorganizing the kitchen or transforming your bedroom or bathroom. It helps to use bright colors to brighten both your mood and the mood around your house.

• You can also try light therapy. With light therapy you sit in front of a special light therapy box each morning for approximately 30 minutes. This will stimulate your body's circadian rhythms and suppress its natural release of melatonin, helping you to get out of your funk.

• Don’t be afraid to ask for help. If you have tried everything and nothing is working then don’t hesitate to reach out to a therapist for help. You don't want this time of year to affect how you function at work, your interactions with family, or the ability to live your life to the fullest.

With all the talk of a challenging winter due to COVID-19, it is more important than ever to take care of yourself. Don’t wait until you feel the full effects of SAD. Start doing something today to help to combat it.