Winter is Coming! 5 Essential Tips to Combat Seasonal Affective Disorder This Winter!

As the days grow shorter and temperatures drop, I dread that first week of November when the clocks "fall back" one hour.

Around this time, I feel like the same discussion is had: "I thought we were going to do away with daylight savings. When are 'they' going to make that happen?"

Firstly, who is "they?" Secondly, when indeed! How do we make this stop!?

As that time change passes, and we head into the colder months, many people start to feel the winter blues, and I am most certainly one of them.

For some, this can escalate into Seasonal Affective Disorder (SAD), a type of depression that commonly occurs during winter months.

If you notice yourself feeling more sluggish, irritable, or just down as winter approaches, you're not alone. Thankfully, there are effective strategies to help you navigate this challenging time until "they" finally do away with this absurd time change thingy!

Here are five essential tips to help you maintain your sanity and combat the seasonal slump!

1. Embrace the Light

One of the best ways to counteract SAD is by maximizing your exposure to natural light. Research shows that sunlight helps regulate our circadian rhythms and boosts serotonin levels, resulting in improved mood.

Consider investing in a light therapy box, which mimics natural sunlight and is especially useful during those long winter months. Aim for at least 20–30 minutes of exposure each morning. This small commitment can significantly enhance your energy and mood. I'm a personal fan of Verilux products for artificial light.

If possible, take short walks during daylight hours, even if it’s just during your lunch break. Multiple studies indicate that spending time outdoors, even in cloudy weather, can help reduce depressive symptoms. However, don't forget you still need to wear your sunscreen in the winter!

2. Stay Active

Regular physical activity serves as a powerful tool against depression. Exercise triggers the release of endorphins, chemicals in your brain that elevate mood and reduce anxiety.

While winter might tempt you to stay indoors, finding ways to remain active is crucial. Whether it’s joining a local gym, trying a winter sport, or simply walking in your neighborhood, make it a goal to get moving regularly. Indoor activities like yoga, dance classes, or even online fitness videos also offer fun ways to engage with your body and mind during the winter months.

I use this Elle Wood, Legally Blonde quote all of the time, but "Exercise gives you endorphins. Endorphins make you happy. Happy people just don't shoot their husbands. They just don't."

3. Connect with Others

During the cold months, feelings of isolation can deepen, so maintaining connections with friends and family is essential.

Make plans to meet up with friends and loved ones for coffee, a movie night, or an outdoor winter hike. If meeting in person isn’t feasible, a simple phone call or video chat can still provide support and connection. Engaging with a club or group that aligns with your interests, such as book clubs or crafting sections, can also help you meet new people and build a supportive network.

4. Maintain a Healthy Diet

Your diet can profoundly impact your mood, especially during winter. It's easy to gravitate toward comfort foods loaded with sugar and unhealthy fats, but these can lead to energy crashes and worsen feelings of sadness.

Prioritize a balanced diet rich in whole foods. Incorporate fruits, vegetables, whole grains, and lean proteins into your meals. Foods high in Omega-3 fatty acids, such as salmon, walnuts, and chia seeds, have been found to improve mood and overall mental health. Staying hydrated is also key, as even mild dehydration can affect your energy and mental clarity.

5. Practice Mindfulness and Self-Care

Amid the busy winter season, it’s vital to carve out time for yourself. Mindfulness practices, like meditation or deep-breathing exercises, can significantly reduce stress and enhance your emotional well-being.

Find at least 10-15 minutes each day for self-care. This could involve reading a good book, taking a warm bath, or engaging in a hobby you love. Keeping a gratitude journal is another excellent way to cultivate positivity. Reflecting on three things you are grateful for each day can help shift your mindset and remind you life isn't so bad, even when it's pitch black by 4 PM!

Navigating the Winter Months

As winter approaches, it's essential to prioritize your mental health proactively. By using light therapy, staying active, connecting with others, maintaining a healthy diet, and practicing mindfulness, you have the tools to combat the SAD of the colder months.

Remember, you're not alone, and many resources can help you during winter. So, take the time to fill your toolbox, both literally and figuratively, with the items that will help you get through the darker months!