Do you feel a little down during the winter? If you suffer from the seasonal blues, you’re not alone. According to the American Academy of Family Physicians1 (AAFP), as much as 20% of the population experiences this condition.
We’ll share how to identify the seasonal blues and what you can do to manage these feelings. That way, you can feel good all year long.
The seasonal blues are mild depressive feelings some people experience during the cold weather months. While scientists aren’t entirely sure why people have this condition, there’s evidence to suggest it occurs because sufferers have less exposure to sunlight due to shorter days. The reduced daylight may interfere with hormones like serotonin and melatonin, which can impact your mood and sleep.
If you have the seasonal blues, you may feel tired, unmotivated, and a bit sad. Your sleep patterns may also become irregular.
While often regarded as synonyms, the seasonal blues is not the same condition as seasonal affective disorder (SAD). SAD is a more severe depression that can limit your ability to function day to day.
SAD sufferers may self-isolate, lose interest in activities they enjoy, or turn to drugs or alcohol to numb their emotions. They may also lose or gain weight due to eating pattern changes. The AAFP estimates 5% of the population experiences SAD each year.
Fortunately, while the seasonal blues and SAD can negatively impact your quality of life, there are steps you can take to manage these conditions.
Eat healthy meals that include vitamin D, a nutrient found in sunlight.
Exercise regularly to maintain a healthy weight and release endorphins that help you feel good.
Set (and stick to) a sleep regimen and avoid watching TV, using your phone, or looking at other screens while in bed.
Limit the amount of alcohol you consume because it can contribute to feelings of depression.
Limit exposure to the news cycle. The constant doom and gloom reported can make you anxious, angry, or sad.
Try popular stress relief techniques like yoga, meditation, or aromatherapy.
Write down your feelings to release your worries and negative emotions on the page.
Break down complex responsibilities into smaller, more manageable tasks to build and sustain motivation throughout the day more easily.
Go outside during daylight hours as much as possible. Consider taking a vacation or staycation so you can spend more time outdoors.
Open your blinds and curtains during the day.
Try to move your workspace near a window.
Try using a lightbox. Sitting in front of one for 20-60 minutes in the morning may boost your mood.
Buy or borrow a full-spectrum dawn simulator. It will wake you up with gradually brightening light that mimics the sunrise.
Call your loved ones when you’re feeling low.
Try to visit with family and friends more often.
Consider starting (or joining) a virtual or in-person support group for those who suffer from the seasonal blues or SAD.
If nothing seems to help you feel better, speaking with a mental health professional may be a good idea. A therapist can help you talk through your emotions and identify other coping strategies. A psychiatrist may recommend medication for therapy-resistant depression.
If you suffer from the seasonal blues or SAD, you should take it seriously and try to address it. You deserve to feel good every day.
You also deserve a career that supports you in feeling your best. Browse career opportunities online and see if that boosts your mood. If so, you may be in need of a change.
1 https://familydoctor.org/condition/seasonal-affective-disorder/
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