seasonal affective disorderAlso known as SAD, this is a type of depression that is caused by changes in weather. SAD usually begins and ends around the same time each year. The Mayo Clinic says that if you’re like most people with SAD, your symptoms begin in the fall and continue into the winter months, leaving your energy low and you feeling moody.

Symptoms of this condition usually improve during the spring and summer months. However, in some cases, SAD can also cause depression in the spring or early summer and resolve during the fall or winter months. According to the Cleveland Clinic, about 5% of adults in the US experience SAD. It begins in young adulthood (usually between the ages of 18 and 30). SAD affects people who are assigned female at birth more than those who are assigned male at birth, although researchers aren’t sure why this is.

There are different ways to manage SAD symptoms. It is important that you take the necessary steps that can help you if you are suffering from SAD. Here, take a look at some effective ways to manage SAD symptoms.

increased exposure to sunlight

Sunlight helps regulate serotonin which is a mood-boosting hormone. Spend time outside, especially in the morning when sunlight is most effective at improving mood. You can also sit near a window or open the curtains to bring more natural light into your home or workplace.

light therapy

Light therapy boxes provide the same benefits as natural sunlight and may be effective in reducing SAD symptoms. Try using a light box for about 20-30 minutes every morning. This exposure helps regulate your body’s internal clock, making you feel more alert and less depressed.

be physically active

Exercise helps release endorphins that naturally improve mood and reduce stress. Even light exercise like walking or stretching can help fight SAD symptoms. Aim to be outside for at least 30 minutes a few times a week to combine the benefits of sunlight with physical activity.

maintain regular routine

A consistent daily routine can help stabilize your mood by regulating sleep and energy levels. Try to go to bed and wake up at the same time every day, even on weekends. Adopting a regular routine can also prevent the feeling of drowsiness that often accompanies SAD.

healthy diet

Diet affects your mood and energy levels. Eating a balanced diet rich in vegetables, fruits, whole grains and lean proteins can give you the nutrients you need. Avoid added sugars and caffeine which can cause spikes and drops in energy, leading to mood swings.

stay connected

Connecting with friends, family or support groups can help reduce feelings of isolation and improve your mood. Reach out to loved ones or join a local group or class to stay socially active and connected, which can help ease symptoms of depression.

professional help

If SAD symptoms persist, it may be beneficial to talk to a therapist. Cognitive behavioral therapy (CBT) can be effective for SAD, helping you manage negative thoughts and create healthy coping mechanisms. A mental health professional can provide support tailored to your specific needs.

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