Seasonal Affective Disorder is a mental health disorder where one suffers from depression or low moods around the same time every year. It commonly occurs around the winter months when the weather is cooler and there may be less sunlight, and this is why it gets labeled as ‘seasonal’. Before we go on to discuss some ways in which you can relieve symptoms of Seasonal Affective Disorder, it should be said that if you are feeling any of these symptoms strongly I would recommend seeking professional advice from your doctor. This blog does not serve as a formal diagnosis for depression or Seasonal Affective Disorder, so make sure you’re looking after yourself and seeking help if you think you need it.
With that being said, there are some ways you can help yourself at home that may boost your mood during the autumn and winter months. In periods of low moods, it’s important to go easy on yourself. The negative self-talk will only make you feel worse, so make sure you’re acknowledging how you’re feeling and you’re not putting yourself down for it. Self-care is a great way to look after both your mental and physical health. Do things that bring you comfort, whether this is drawing yourself a bath or taking some time out of your day to read a bit of that book you’ve been meaning to get to. There’s no shame in taking a day off if you need it. Eating foods you love can also be a huge comfort, keep in mind, however, that some comfort foods that are high in processed fats can zap your energy even more and lead to sugar crashes.
When you’re in a low period it can be easy to feel isolated or cut off from the rest of the world. It’s important to reach out to friends and family if you’re not feeling very good mentally, but understand that sometimes this can be a difficult thing to do when you’re feeling low. Set a goal for yourself to socialise at least once a week. This may feel difficult at times, but it’s important to give yourself that small push. Tell the people around you about your goal so that they can be there to (gently) push you too. Being around others is scientifically proven to boost your mood, and it means you can talk to others about what you’re going through if you feel like it.
Keeping active, particularly during the colder months, can be very difficult. BUT exercise plays a key role in our emotional well-being. Exercise releases mood-boosting endorphins and increases our levels of self-worth and self-love. Setting fitness goals, no matter how small, and working towards them, can give you the confidence you need to get through the colder seasons. Check out our blog post on 5 Mood-Boosting Ways to get fit at Home for some ideas on fitness that you can incorporate into your everyday routine.
One final tip is to prepare for the symptoms of Seasonal Affective Disorder in advance. If you know that this is something you struggle with, it will be really helpful to get things out of the way early, before your moods start to feel lower. What I mean by this is by ensuring that major chores and work-related tasks are complete (or at least up to date), you’ll free up time for yourself later on when you may need more rest. Being stressed about deadlines or having a messy house will only add to your low mood, so staying on top of things will mean that there’s one less thing for you to worry about.
Preparation is key, so think ahead about how you can put some time aside for meal preparation, chores and try not to let things pile up at work. This will only increase stress levels and lead to procrastination… where things can snowball.