Seasonal affective disorder was first diagnosed in the 1980s, when doctors and psychologists scrambled to better understand what happens in the winter to cause conditions like depression.
Seasonal affective disorder (SAD) was first diagnosed in the 1980s, and after decades of research, doctors agree on five key behaviors to help you get through the winter months.
Whether you've been diagnosed with SAD or not, many people are finding that months of snow, cold, and gray skies can affect their mental health. Clinic owner and therapist Jeanne Cross says, “Reduced exposure to sunlight and associated decreases in the “feel-good'' neurotransmitters serotonin and dopamine can cause a “winter slump'' in your mood. It's not uncommon for that to happen.” It occurs naturally through exposure to sunlight. ”
“Some people may experience more symptoms of depression, such as changes in sleep, appetite, and motivation, as well as feelings of anxiety, such as irritability, irritability, and restlessness.”
Read more: Morning routine can slow metabolism and cause headaches, doctors warn
The Mirror spoke to more than a dozen medical experts and found that there are five tips that almost all of them suggested. These include getting better sleep, taking advantage of sunlight, exercising, drinking more water, and prioritizing self-care.
sleep is essential to mood
Mental health experts say the amount and quality of sleep can affect your mood. Maintaining a proper sleep schedule can help keep your mind healthy.
Dr. Jade Wu, Ph.D., Board Certified behavioral sleeping pills Experts suggest, “Ensure an ideal sleep environment (comfortable temperature, minimal noise, no lighting, etc.). Sleeping in a calming space can help keep stress levels low.” doing.
Trent Carter, Nurse hardened nation“Keep your sleep and wake routine, meal times, and exercise times consistent, even on weekends. Remember that disrupted sleep patterns can worsen symptoms of depression. Please.”
catch the rays
During the winter months, seeing the sun can feel almost impossible for many people, especially those who leave their homes before sunrise for work and return only after it's already dark. . However, it's important to try to get outside during the day, even if it's just for a few minutes.
Health experts suggest prioritizing finding ways to get some sunlight, such as on weekends or by waking up early to take a walk. Carter suggests small things like “opening the curtains, working closer to a window, and prioritizing outdoor time.”
“Increasing light exposure, either by taking a lunch break outdoors or through LED therapy lights available on Amazon, increases dopamine and serotonin levels, which increases alertness and mood, and reduces depression and anxiety.” Cross adds.
keep it moving
Alyssa Roberts, practicing psychologist, researcher, and senior writer practical psychology“Exercise is also a highly effective self-care strategy…I've noticed a significant improvement in my mood with both my daily home practice and weekly yoga classes.”
It's well known that exercise helps boost endorphin levels, but it can be difficult to do or stick to a routine if you're already feeling down. Starting your day with some light exercise, like stretching or jumping jacks, will lift your mood and wake up your body, ready to take on the day.
Heather Wilson, Executive Director epiphany wellnesssuggests, “You could go for a run, take a fitness class, or just take a walk around your neighborhood.”
Stay hydrated (and eat well!)
Drinking plenty of water and eating well are also important for boosting your mood.
“Dehydration can worsen mood swings, so aim for at least eight glasses of water each day. Focus on nutrient-dense foods like fruits, vegetables, and whole grains, and avoid processed foods. Limit sugar-sweetened drinks and eat large amounts of ultra-processed foods (UPFs).A Harvard University study found that those containing artificial sweeteners, especially those containing artificial sweeteners, increase the risk of developing depression.''Professor Carter I'll give you some advice.
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Self-care, socializing, doing things for yourself
Doctors are advising people to make winter plans to spend time with their favorite people and do their favorite activities.Haley Hicks, social worker base point academy “Maybe you could watch a funny movie, listen to your favorite music, or start a new hobby you've always been interested in.
“If your budget allows, you can also take a self-care weekend trip to a warm place. Taking time for yourself and doing something fun can lift your mood and help you overcome the winter blues. It gives me the break I need to get out of it.'”
If these strategies don't help, it's important to not be afraid to seek professional help.Gary Tucker, Licensed Psychologist damore mental health “It may also be helpful to seek help from a mental health professional who has specialized training in treating patients with a variety of mental health problems, including depression.”
“Having someone to talk to can help you get the support and guidance you need to deal with seasonal depression. There's nothing more beneficial than taking care of yourself and getting the proper treatment you need.”
Dr. Holly Schiff Minamigun Psychiatry Department “Therapy can help provide additional support and assistance in skill building and psychoeducation. CBT (Cognitive Behavioral Therapy) aims to identify and modify unhealthy and unrealistic thinking patterns. The goal is to help individuals modify and change their behavior, thoughts, and feelings.''It should become more realistic and helpful. ”
