I am always excited about fall. I love watching the leaves change color, going to the pumpkin patch and watching scary movies. But every single year, a feeling of debilitating sadness takes over. This feeling is what I now know as seasonal depression. According to the NIMH, people who suffer from seasonal depression “may start to feel ‘down’ when the days get shorter in the fall and winter (also called “winter blues”) and begin to feel better in the spring, with longer daylight hours.” But how can we combat this disorder?
Happy lights
A huge reason that we suffer from seasonal affective disorder is that we are not getting as much sunlight as we would in the warmer months. One way that I personally supplement the sunlight that I am missing out on is through happy lights. This product emits full-spectrum light that boosts your mood. Since this product is a little pricy, I found these budget-friendly lightbulbs that are designed to provide the same results.
Go for a walk
I know that this can be harder in the cooler months but bundling up and going for a walk can do wonders for your mental health. Not only that but Harvard did a study that found that replacing an hour a day of sitting with an hour of walking can help to prevent depression.
Keep a consistent schedule
It is incredibly tempting to sleep in when it’s so cold outside but sleeping in every day is simply going to worsen your seasonal depression. One way that I help myself get up is by placing my phone across the room so that when my alarm goes off, I need to physically get up to turn it off. By the time I’ve gotten up, I feel somewhat more awake. Another thing you can do is to plan a commitment that takes place earlier in the morning. This may mean choosing a 9 AM class instead of a 1 PM one or signing up for an early morning workout class.
Open those curtains
Another great way to get yourself out of bed is to open your curtains first thing in the morning. It is important to soak up as much sun as possible so opening those blinds is a great idea. Also, who doesn’t love watching the snowfall from their bedroom window?
Don’t spend more time on your phone
It is easy to supplement the time that you would spend outside with time on your phone, but I would urge you to try to find things that don’t involve a screen to fill your time. Pick up a book from the library. Learn how to bake. Use that watercolor kit that you bought at the beginning of quarantine. We all know how toxic social media can be to our mental health and combining screen time with an already fragile mental state is a recipe for disaster.
Supplement your Vitamin d
Not only is vitamin D good for your bones and teeth but it is something that is not being absorbed in colder months. You can either take a vitamin D supplement or add more salmon, eggs, or yogurt to your diet.
I want to end this article by saying that while you may feel alone, you are not alone. So many people are currently suffering from seasonal depression, and you are not weak or over-emotional for feeling down right now. If you need to reach out for help, please contact the suicide hotline at 1-800-273-8255. You mean so much to those around you and you will overcome this.