Whether or not you technically meet the criteria for Seasonal Affective Disorder (SAD), a
form of Depression that rears its head during the winter months, it is common for people’s
mental health to be significantly compromised during this time of year. Diagnosable or not, it
deserves your attention. Should you find yourself experiencing its impacts on an annual
basis, it is absolutely worth combating as it can impact your motivation, concentration, mood,
and energy levels – which, not surprisingly over months, has ramifications for your
relationships, work life, and overall ability to feel joy. The winter season is far too long just to
endure the cost to your wellbeing.
Here are 5 antidotes you can play around with to test what might work best for you:
1. Adjust your diet: Prioritise Vitamin D, not only through the foods you eat, but perhaps
by supplementing. In some cases, prescribed doses of Vitamin D are warranted,
which you can discuss with your physician. Additionally, while it’s more tempting in
these cold dark months to reach more often for the carbs, sugars and fats for
comfort, consider proactively making a list of healthier go-to comfort foods you can
swap out.
2. Light exposure: If you are capable of scheduling into your routine a daytime walk that
offers you some natural light, that’s great. You can also opt for an indoor light that
helps you regulate your light-dark cycle. Try to stick to a consistent sleep and wake
rhythm that supports your body’s clock.
3. Movement: As hard as it can be to get that heart rate up when you’re low on energy
and motivation, it is well worth including it in your daily rituals. The chemicals
released when exercising help regulate sleep, produce energy, and offer counter
acting fuel to the anxiety and low mood.
4. Counselling: Consider building in regular counselling sessions with a therapist who
can help you recognise triggers, monitor symptoms, suggest coping strategies, and
process your experience. Winter often reduces social contact and opportunities for
connection, which are really important for your mental health.
5. Medication: If you know you have SAD or notice the impacts of the winter months
interfering with your day to day functioning in a significant way, consider exploring an
antidepressant medication as another tool in your toolkit. Medication can help
calibrate the flow of important hormones and chemicals responsible for symptoms of
depression and anxiety.
Planning intentionally to include strategies that work for you, can make all the difference in
how you experience this year’s more dreary season. To make some of these more
sustainable, consider building in some of these tips into your family’s routine. Doing things
together tends to keep us accountable and feeling encouraged, so try eating differently,
getting outside, and moving together.
Here’s wishing you great mental health, even when the calendar is stacked against you.
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