Tips for seasonal depression
As the days become shorter and colder and the workload ticks up for many of us, there is often an increased sense of gloom and general exhaustion. For some, these feelings may be fleeting based on circumstances, but it is important to pay attention to what your mind and body are telling you. If your moods seem to surpass that of typical tiredness or plateau from year to year during this time, it might be worth further exploring the possibility that you, like many, grapple with seasonal affective disorder (SAD/seasonal depression).
Although there is not a straightforward reason for seasonal depression, a big link is the chemical changes which are caused by less sunlight and shorter days. According to John Hopkins Medicine, when the days are shorter and darker more melatonin is made, leading to feelings of tiredness and depression. You can take a moment to ask yourself—what factors in your life may be leading you to feel the way you are? Does the season seem to compound your feelings of depression, or are there other factors that may be the root cause? The first step to helping yourself is recognizing the issue at hand.
As noted by John Hopkins Medicine, people rarely “snap out” of depression, but we can take steps to feel better day by day. There are many online resources such as the Mayo Clinic, which offers tips to combat seasonal depression. One thing recommended is increased sun exposure or light therapy. This may help decrease melatonin production, thus helping with tired feelings that contribute to depression. To do this, you could invest in a light therapy device, but if money is tight (which I know is the case for many of us) you can simply prioritize spending more time near open windows to get in light where you can.
Another option is physical activity—whether it's through walks, a stretching routine, or some time at the gym. As noted by Harvard Health Publishing, moving your body regularly helps reduce stress hormones such as cortisol and adrenaline, and stimulates the production of endorphins (mood elevating and pain relieving hormones). Another tip that may help is trying to stick to a routine and sleep schedule. This can help with the negative and disorienting feelings that come with shorter days, and healthy sleep patterns are always good to help our mind and bodies function properly and adjust to the change in day-night cycles.
Of course, you should always consult a medical professional if it seems medication or other forms of therapy are necessary to help yourself get through the season. Remember to always do what is best for you—mental health care is not one size fits all. Do not feel guilty if your self-care doesn't match what you see on social media, as long as it is making you healthier and happier. Maybe this means indulging in a sweet treat, having regular therapy sessions, sipping herbal tea while watching your favorite show, or having a dance session in your bedroom—do what makes you feel your best. It may take time to find what helps, but remember you are not alone, and better days always come after bad ones.
Thumbnail Photo courtesy of Wikimedia Commons