Overcoming Seasonal Affective Disorder (SAD)

Seasonal affective disorder (SAD) is a type of depression that typically occurs in winter when there is less natural sunlight. It can cause various symptoms, including low mood, fatigue, lack of motivation and changes in appetite. While SAD can be challenging to manage, several strategies and lifestyle changes can help alleviate symptoms.

Here are some effective ways to overcome seasonal affective disorder during the winter months.

Light therapy

Light therapy, which is also known as phototherapy, involves exposure to bright artificial light to mimic natural sunlight. Light therapy can help regulate mood and reduce symptoms of SAD. You can go to a professional clinic for light therapy or purchase a lightbox for your home.

Choose a lightbox that emits 10,000 lux of light and sit in front of it for about 30 minutes (ideally in the morning). Consult with a healthcare professional to determine the appropriate duration and intensity of light therapy for your specific needs.

Go outside as much as possible

Although the weather doesn't always permit outdoor activities, it's important to try and get at least 30 minutes of sunlight a day. Even on cloudy days, natural light can still provide some benefits.

If the weather is atrocious and you don't want to go outside, sit by a window with the curtains and blinds open to allow natural light into your room.

Stay active

Regular physical activity has been shown to improve mood and possibly reduce symptoms of depression. This is because exercise releases endorphins, serotonin and dopamine, all of which can help to boost mood and support your mental health.

Engage in exercises that you enjoy, such as walking, jogging, cycling or indoor activities like dancing, yoga, or high-intensity interval training workouts. Aim for at least 30 minutes of moderate-intensity exercise most days of the week. Exercise releases endorphins, which can boost mood and overall wellbeing.