Due to reduced daylight hours, many people may face the challenges of Seasonal Affective Disorder (SAD). SAD is a type of depression that can develop in late fall and winter, and is influenced by factors such as decreased sun exposure and living at high altitudes.
Recognized symptoms of SAD include weight gain, increased appetite, carbohydrate cravings, excessive sleeping, daytime sleepiness, decreased interest in activities, feelings of hopelessness, and decreased energy levels throughout the day. Included. SAD has been shown to affect women more than men, possibly due to hormonal fluctuations. But that doesn’t mean men don’t experience SAD, too. In fact, 1 in 10 Utahns is at high risk of experiencing SAD, meaning they likely have a friend or loved one who is feeling its effects.
The encouraging news is that you can take active steps to combat the symptoms of SAD. Consider the following tips:
1. Participate in outdoor exercise: Regular physical activity reduces symptoms of depression. Up to 50%. Choose to exercise outdoors whenever possible so there is natural light. enhance the benefits. Try incorporating outdoor activities into your daily routine, such as snowshoeing, skiing, hiking, or walking around your neighborhood.
2. Challenge negative thoughts: Acknowledge negative thoughts, question them, and actively try to disprove them. Ask yourself questions about the evidence that supports your negative thoughts. Don’t trust automatic negative thoughts. Challenge yourself to break the cycle. Then replace your negative thoughts with positive ones. By practicing this, you can become more aware of unhelpful thought patterns and learn how to shift to a more optimistic mindset to improve your well-being.
3. Consider light therapy. Phototherapy, or bright light therapy, has been shown to be most effective in reducing symptoms.85% of women with SAD. Devices that provide 10,000 LUX (a measurement of light intensity) are helpful when used in the morning, as light can suppress melatonin. For best results, sit about 2 feet away from the light box for 20 to 90 minutes. This home device costs just $30. Make sure your lightbox is designed to treat SAD. If you find yourself getting out of bed later in the fall, bright light therapy in the morning can help reset your body clock and help you wake up earlier.
4. Cultivate gratitude: Focus your attention on positive experiences by practicing gratitude. This intentional shift in perspective not only increases your overall happiness, but also acts as a deterrent to depressive symptoms. There is a lot of information and articles out there about how gratitude affects the brain.
5. Foster connections: The strength of your connections with friends and family has a huge impact on your mental health. Cultivate positive experiences by making phone calls, going on dates, going for walks, hugs, and sharing the highs and lows of your day.
6. Prioritize self-care: Always focus on your personal needs for optimal health and take active steps to meet those needs. Remember that self-care is essential to maintaining your mental and emotional health. If you don’t take care of yourself, who will?
