Advice Bytes

9 Tips to deal with Seasonal Depression

A Self-help Guide

In this blog post, I will be sharing with you some practical tips to manage SAD. But before that, what exactly is SAD?

Seasonal Affective Disorder:

Are you aware that even seasons can trigger an episode of depression? That’s where SAD comes in. SAD is Seasonal Affective Disorder, that is usually known to start during autumn and continue into winter months. SAD is more than ‘winter blues’. Please take professional advice if you feel any major change in your mood and behaviour during winter months, especially if you have a history of depression or any other mental health problem.

Practical tips to take care of your SAD (pun intended) mood:

  • Tune yourself to nature:Align your sleep wake cycle according to sun. Wake up as soon as the sun rises.
  • Make a conscious effort to spend more time outdoors in sun. It can be to take a walk or exercise or  gardening or just to smell the flowers.
  • Go for a walk and get your dose of Vitamin D. Bundle up if it’s too cold but don’t miss out on this natural medicine. Treat yourself to something warm when you get back home. Remember even 20 minutes of daily walking in sun during winters will keep you happy.
  • Exercise: Move your body to get your regular dose of dopamine.
  • Be social:Don’t isolate yourself in the peak of winters. Bundle up and spice up your social life. Talk to your friends, make plans and meet up.
  • Daylight in your room is essential. So open up those curtains during day, and use bright white light at night while working.
  • Gracious acceptance: Remember, seasons change, and so will your mood. Till then accept the season and make friends with it.
  • Celebrate winters: Make a list of all the ‘wintery’ food and activities you would like doing. Relish that. Put down all the good things about the season and good memories related to winter. This will rewire your brain to subtly start adjusting and enjoying the winters, and keep depressive symptoms away.
  • Visit your doctor: Last but not the least, go to your doctor for expert advice and/or medication if needed. Antidepressants and CBT help a lot of people dealing with seasonal affective disorder.

If you found this post helpful, please don’t forget to Like, Follow and Comment. I would love to hear your views.

Dr. Neha Gupta
(Mental Health Consultant)
MBBS, PGD Clinical Psychiatry

📞 9958148209

 

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