5 Ways to Maintain Your Mental Health and Stay Active with Seasonal Depression
What is Seasonal Depression?
Seasonal depression, also known as Seasonal Affective Disorder (SAD), is a form of depression that occurs with the changing seasons, most commonly during the fall and winter months. It can be challenging to maintain mental health and stay active when the days are shorter, and the weather is colder and gloomier. However, there are strategies you can implement to combat the effects of seasonal depression and ensure your well-being. In this blog, we'll discuss five effective strategies to help you stay mentally healthy and active during those challenging months.
Don’t Let SAD Bring You Down!
Light Therapy
Sunlight reduction is one of the primary factors contributing to seasonal depression during the fall and winter. Light therapy, also known as phototherapy, is a technique that involves sitting in front of a lightbox that emits bright, artificial light. This exposure to light mimics natural sunlight and can help regulate your body's internal clock, thereby reducing the symptoms of SAD. The Mayo Clinic recommends that the lightbox should provide an exposure of 10,000 lux of light and produce as little UV light as possible. Mayo Clinic lightbox use recommendations are to use the lightbox:
Within the first hour of waking for 20-30 minutes
With the box 16-24 inches from face
With eyes open but without looking directly at light
Here's a link with some lightbox recommendations!
Stay Physically Active with Play as Top Priority
Regular physical activity is essential for maintaining mental health, and it becomes even more critical when dealing with seasonal depression. With that said, now is not the time to dramatically increase the intensity of your workouts without a pre-existing plan or randomly strive to set personal bests. Exercise releases endorphins, which are natural mood lifters, but with SAD it's even more important to choose an activity you thoroughly enjoy, not necessarily the one that burns the most calories or gives you the best pump! One effective strategy to make time for play in your life, whether in your workouts, recreation, or hobbies you've been wanting to explore, is to schedule it as a non-negotiable part of your routine. By blocking out dedicated time for play, you prioritize it just as you would with work or your usual workout routine.
Socialize and Seek Support
Isolation is a common symptom of depression, and it's easy to withdraw from social interactions when you're feeling down. However, maintaining connections with friends and family is vital for your mental health. Make an effort to reach out to loved ones, schedule regular gatherings, or participate in group activities. Sometimes, just talking about your feelings with someone who understands can provide immense relief. If your symptoms are severe, consider seeking professional help from a therapist or counselor.
Maintain a Consistent Routine
The disruption of your daily routine can exacerbate the symptoms of seasonal depression, making it crucial to maintain a structured schedule. Try to wake up and go to bed at the same times each day, eat regular meals, and engage in physical activity at consistent intervals. A predictable routine can provide stability and reduce the feeling of chaos that often accompanies SAD.
Practice Self-Compassion, Self-Care, and Mindfulness
In the midst of dealing with seasonal depression, it's crucial to practice self-compassion. This means treating yourself with the same kindness, patience, and understanding that you would offer to a friend facing a difficult situation. It's common for those with seasonal depression to put immense pressure on themselves, striving to meet demanding work KPIs, productivity metrics, and deadlines. However, this approach can exacerbate the symptoms of SAD rather than alleviate them.
To practice self-compassion, start by acknowledging your feelings without judgment. Be mindful of your thoughts and emotions, and remind yourself that it's okay to have moments of struggle. Give yourself permission to take time off when necessary and to prioritize self-care and mindfulness. Take time for yourself to relax and recharge. This can include activities such as meditation, deep breathing exercises, journaling, or pursuing hobbies you enjoy. Mindfulness exercises can help you stay present, reduce stress, and manage the symptoms of SAD more effectively.
You Got This!
Seasonal depression can be challenging, but it's essential to remember that there are strategies to help you maintain your mental health and stay active during these challenging months. By implementing these strategies, you can reduce the impact of seasonal depression and improve your overall well-being. Don't hesitate to reach out to a healthcare professional if your symptoms persist or worsen, as they can provide additional guidance and support. Remember, there is hope, and brighter days are ahead.