Beating the Big SAD: 5 Tips to Turn the Tables on Seasonal Depression

By Avery Walker

Seasonal Affective Disorder (SAD), often nicknamed the winter blues or doldrums, is a type of depression that affects one in every twenty adults in the U.S. yearly. Women are significantly more prone to suffering from SAD, making up nearly eighty percent of all reported cases. Reduced sunlight and increased melatonin in the body during the winter can cause changes in the brain’s chemistry that leads to sleepiness or lethargy, reduced enjoyment of favorite activities, social withdrawal, brain fog, and even physical symptoms like headaches. Whether you face serious seasonal depression or just feel a drop in your mood as the temperature goes down, here are a few tips to help you beat the winter blues.

Soak up the Sun

Getting outside is harder when the weather turns cold, and especially during the shortest days of the year when the sun may only be out while you are in the office working. Just thirty minutes in a patch of sun by a window can make all the difference for your mental health, especially if you can catch the early morning rays. Bundling up for a morning walk, sipping your coffee in a warm spot by a window, or escaping outside during your lunch break can have a significant impact by increasing serotonin in the brain. If finding time to be in the real sun is impossible for your schedule or lifestyle, consider investing in a therapeutic light or asking your doctor about vitamin D supplements.

Stay Active

It may be tempting to hibernate under a blanket for the whole of the winter months, but staying moderately active can be vital to maintaining good mental health during darker days. Consider taking up a low-impact indoor activity such as yoga or light weightlifting, purchasing a compact treadmill or elliptical, or exercising along with online classes or videos. The key to sticking with an indoor exercise routine is to choose something you find enjoyable. After a while, you might even forget you are exercising!

Consume Mindfully

They say you are what you eat, but how can one eat joyfully? If you have not tried meal planning, consider this your winter homework. Set aside an hour or two one day a week to develop a schedule for healthful meals throughout the week. If you do not know where to start, there are a plethora of online and print resources for healthy meal planning. Fill your fridge and pantry with intent and give yourself meals to look forward to that will both bring you satisfaction and fill you with important nutrients. Cozy, seasonal foods like hearty soups, roasted salads, root vegetables, and hot drinks such as herbal teas are a good place to start for winter foods to warm you from the inside out. Better yet, make plans to share your meals with family or close friends and spread warmth to others.

Nourish the Soul

Mental, physical, and spiritual health are interwoven to make us who we are. Why is it then, that in our darkest times we tend to avoid exposure to the light? Be careful not to neglect your spiritual health in the doldrums. Whether it be starting a journal, meditating on scripture, spending extra time in prayer for others, starting a Bible study with a friend, or simply shifting your focus toward thankfulness, putting a priority on your spiritual journey is guaranteed to add joy to your daily life.

For we do not have a high priest who is unable to empathize with our weaknesses, but we have one who has been tempted in every way, just as we are—yet he did not sin.
Hebrews 4:15

Give Yourself Grace

Change never happens overnight, and it is easy to become discouraged when trying a new routine or “secret hack” to happiness does not make an immediate difference in your well-being. During the dreary months, be gracious with yourself when measuring success. Setting attainable goals can boost your confidence and keep you motivated. Be kind to yourself when you have a bad day, or you cannot seem to get your mood to match your intent. Progress happens one step at a time. Look for one beautiful thing in each day, and treasure it.

The most important thing to remember when fighting any kind of depression, whether seasonal or from another cause, is that you are never truly alone. Do not be afraid to reach out to a friend, mentor, health professional, or family member whenever you find yourself struggling. Vulnerability is hard for everyone, but you might be surprised at the support you find waiting for you when you open up. Ultimately, there is One who will never forsake you, no matter what you find yourself struggling with. In Psalm 56:8 it says that He has “kept count of my tossings; put my tears in your bottle.” Even if no one else can, Christ can identify with what you are feeling (Hebrews 4:15). It is with these promises that we can pick ourselves up and look forward to brighter days ahead.

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