As the days grow shorter and colder, we often feel a shift in our mood and energy levels. For some, this shift may develop into Seasonal Affective Disorder (SAD), a form of depression occurring in the fall and winter months. Symptoms include persistent sadness, loss of interest, fatigue, difficulty concentrating, and changes in sleep or appetite. We recognize the significance of promoting self-care practices that empower our community to navigate this challenging time effectively. Self-care is essential in managing SAD symptoms and promoting overall well-being. Here are six steps you can take:
- Light Therapy (SAD Lamp)
One of the most effective treatments for SAD is light therapy, which is exposure to bright, artificial light that mimics natural sunlight. This practice can help regulate the body’s circadian rhythms, significantly impact mood and energy levels, and alleviate symptoms.
- Physical Activity
Exercise is also a powerful tool in combating depression because it boosts the production of endorphins, the body’s natural mood lifters, and can help manage weight, improve sleep, and increase energy levels. Even simple activities like walking, yoga, or dancing can be beneficial.
- Nourishment
Eating a balanced diet rich in fruits, vegetables, whole grains, and healthy fats can improve physical health and support brain function. In partnership with WIC, we offer healthy recipes for families and encourage them to utilize the eWIC card to buy ingredients to prepare wholesome meals that nourish the body and mind.
- The Power of Sleep
Getting enough sleep is vital for mental well-being. A consistent bedtime routine, minimizing screen time before bed, and ensuring a comfortable sleep environment can improve sleep.
- Interpersonal Connections
Feeling isolated can exacerbate the symptoms of SAD. Fostering connections with family, friends, and community members can provide emotional support. Participating in community events, volunteering, or even a simple phone call to a loved one can combat feelings of loneliness.
- Mindfulness & Meditation
Practices such as mindfulness, meditation, and deep-breathing exercises can significantly reduce stress and increase feelings of calm. These techniques encourage individuals to focus on the present moment, helping to shift their perspective and reduce negative thoughts.
While self-care practices can help manage SAD symptoms, it is crucial to seek professional help if symptoms become overwhelming. Mary’s Center offers Behavioral Health services for individuals who need additional support. We take a holistic approach that empowers our participants to proactively take charge of their mental health. Learn more at maryscenter.org/behavioral-health/adults-and-seniors/therapy/