Every day since the end of daylight savings time, I have been shocked by how dark it gets so early in the day. Why am I shocked? Lol This happens every year and every single day during the winter months. My daily routine right now includes a 3:00 p.m. head shake as I look out the window at the dusky sky, and by 4:45 p.m, a deep sigh and a “can you believe how dark it is!?” yelp. I think it’s just a hard thing for me and most people to get used to. Darkness signals to our bodies that the day is over once the sun starts to set, and for most people, the day is far from done around that time.
This unnatural shift is hard for most, but it can be especially challenging this year as, well, everything is a bit harder because of the pandemic. Managing mental health is at the top of the “more challenging” list, and seasonal affective disorder is more prevalent this year than ever before.
Seasonal affective disorder (SAD) is a type of depression that’s related to changes in seasons, typically beginning at the end of fall and lasting almost till spring. Typical SAD can look like changes in appetite, losing interest in usual activities or hobbies, having low energy or difficulty concentrating and feeling more agitated or anxious than usual.
If you are feeling any of these symptoms, don’t wait to address it because the hardest months for SAD (January and February) are coming up soon. If you are experiencing deep depression, please see a mental health professional.
These tips don’t replace professional help, but can help you if you think you are experiencing mild symptoms of SAD.
Get outside during peak sunny hours
The best and easiest way to combat SAD is to get as much sun as possible. Since there are fewer opportunities to get sun if you are working during the day, try to get outside in the morning or midday during your lunch hour. We have to be intentional about how we use our daylight hours since getting adequate sun is directly tied to improving our overall mood, well-being and health.
Make your environment as sunny as possible
Find a way to make your living space brighter any way you can. Can you move your workspace near a window? Can you trim a tree to allow more sunlight to come into your house? If these are not feasible, light therapy boxes are a good alternative. A light therapy box mimics outdoor light and is believed to cause a chemical change in the brain that lifts your mood and eases other symptoms of SAD.
Exercise
Doesn’t exercise help every ailment you can think of? Exercise increases mood-lifting endorphins that can help ease feelings of SAD as well.
Keep up connections with your loved ones
Along with exercise, the value of a supportive network is invaluable in your overall emotional and mental health. If you are experiencing feelings of SAD, stay connected to friends and family even more. Talking to your loved ones can help you process your emotions and ease feelings of loneliness.
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