Seasonal Affective Disorder is a type of depression that’s related to changes in seasons. For most people who experience this, it generally begins in the fall and continues throughout the winter months. To combat seasonal affective disorder, begin to prepare your mind. Try out some or all of the tips below.

Managing SAD and Taking Care of Yourself

If you know you typically struggle with Seasonal Depression every year- make a plan! Keep in touch with professionals and loved ones. Here are some tips for self-care:

  • Experience as much daylight as possible- even if it’s cloudy. When indoors, let as much natural light come in as you can.
  • Invest in a light therapy lamp or dawn simulators. This guide can be helpful for things to consider when choosing a light therapy box.
  • Create a cozy corner in your home with your light therapy lamp, pillows, blankets, books, etc. It might be time to try a weighted blanket!
  • Stay hydrated.
  • If being cold affects your mood, try hand warmers.
  • Keep your body moving throughout the day. Find creative ways to move your body around. Just standing up is great too!
  • Stay connected with friends and family using whatever means.
  • Practice daily relaxation techniques.
  • Keep in touch with your doctor and/or therapist.
  • Try aromatherapy. The smell of lemon always makes me feel good!
  • Try to stick with a schedule throughout the day and for sleep.
  • Consider avoiding alcohol and keeping an eye on caffeine consumption.
  • Keep a journal.
  • Clean up and declutter when you can.
  • Talk to your doctor about your Vitamin D levels and whether a supplement might be a good option for you.
  • Dress as cozy as possible!
  • Grab your camera- or smartphone and take pictures of whatever grabs your attention.
  • Add pops of color around your home. Sometimes some extra color can brighten one’s mood on those gray days.
  • Limit media consumption and take breaks from devices.
  • Listen to relaxing music. Endel is a great app that has personalized soundscapes for different environments- reading, creating, working, sleeping & more! It’s one of my favorite apps.
  • Be patient with yourself.

Get Immediate Help

If you or someone you know is in immediate distress or is thinking about hurting themselves, call the National Suicide Prevention Lifeline toll-free at 1-800-273-TALK (8255) or the toll-free TTY number at 1-800-799-4TTY (4889). You also can text the Crisis Text Line (HELLO to 741741) or go to the National Suicide Prevention Lifeline website.

The National Institute of Mental Health (NIMH) website has more information on how to get help: www.nimh.nih.gov/findhelp