Fighting Seasonal Depression: Tip of the Day 10-27-22

Towards the end of the year, more people tend to get what's known as seasonal affective disorder (SAD), according to studies. It's a type of depression marked by lower energy and moodiness that stems from the transition to fall. If you find yourself felling the blues during this time of year, experts say there are some things you can do to help.

Experts say maximizing your time in the sun is important during the fall and winter months if you're dealing with SAD. Find any reason to go outside when the sun is out. Go for a walk on your lunch break. Run an errand. Sit outside and eat lunch. Exercise outside. Be outside as much as you can in the daytime.

Be intentional about getting good sleep at night! Avoid blue light from cell phones before bed. Set a regular bedtime and try calming activities before bed. Try using a lavender essential oil in a diffuser to help relax before bed. Using a meditation app can help you relax. Tennsion-releasing workouts or yoga can also help you relax at night.

Psychologists say making social plans can help stave off SAD.  You don't have to go out every night, but make time to socialize. Also, prioritize doing things that make you happy!

Dietitians say Omega-3s and Vitamin B12 have been shown to support a better mood and reduce feelings of depression. You can find omega-3s in many foods including fatty fish like salmon, tuna, and mackerel, as well as walnuts, ground flaxseeds, and chia seeds. Vitamin B12 is found in many protein foods, including meat, poultry, fish, eggs, and dairy. 

Talking candidly and unashamedly with a mental health professional can help greatly if you're dealing with seasonal depression. Therapists say, because the symptoms of SAD manifest differently for everyone, it's especially important to be very specific about what you're experiencing when speaking with a mental health professional.