It’s that time of year again, daylight savings have officially ended, if you live in Chicago like me you know Winter can show up at any moment and shut everything down! Seriously.
These changes can lead to Seasonal depression also known as Seasonal Affective Disorder (SAD) or Winter Time Blues. An estimated 10 million Americans, with women four times more likely to be diagnosed with it than men suffer from this.
What is Seasonal Depression:
Seasonal Depression is a type of depression that's related to changes in seasons it begins and ends at about the same times every year. Most people's symptoms start in the fall and continue into the winter months. These symptoms often resolve during the spring and summer months.
What are the symptoms of seasonal depression?
- Sadness, feeling depressed most of the day, almost every day.
- Anxiety.
- Carbohydrate cravings.
- Weight gain.
- Extreme fatigue
- Lack of energy.
- Feelings of hopelessness or worthlessness.
- Trouble concentrating.
- Feeling irritated
- Limbs (arms and legs) that feel heavy.
- Loss of interest in usual activities.
- Withdrawing from social activities.
- Sleeping problems.
- Thoughts of death or suicide.
Before I get into some tips to help with the seasonal depression I always suggest speaking with a professional or doctor and if at any time you feel like you want to harm yourself or others I strongly encourage you to dial or text 988 which will route you to the National Suicide Prevention Lifeline now known as the 988 Suicide & Crisis Lifeline
Here are 9 tips you can implement to help you get through these chilly months:
Aromatherapy
Limited research has shown that certain essential oils may relieve symptoms linked to depression. Essential oils can help the part of the brain that controls moods and the body. Essential oils could be a less expensive, simple, and safe way to improve mental well-being. Some essential oils that help with depression are Bergamot, Lavender, Roman Chamomile, Ylang Ylang, And Rose Oil. Some safe ways to use aromatherapy are body oils, candles, aroma sticks, jewelry, and diffusers. Pairing aromatherapy with a self-care activity can help improve your mood.
Here’s my favorite diffuser, it even matches my home decor.
Exercise
Exercise is a proven mood booster and can also help regulate weight gain. If you can’t get out because the weather is so ugly or don’t have a gym membership there are tons of programs from HIIT to yoga you can check out on YouTube for free.
Greenery
Plants have many benefits one being it increases energy levels. Plants clean the air and increase humidity levels. They can also help regulate the temperature inside closed spaces. This helps our brains feel more content and comfortable. It’s giving tropical vibes lol. Here are some great indoor plants: English Ivy, Chinese Evergreen, Peace Lily, Snake Plant, Jade Plant, and Succulents.
Journal
Journaling can help manage anxiety and reduce stress. Writing out your thoughts can help you prioritize problems, fears, and concerns, reflect on your day to help identify triggers, and give you the opportunity for positive self-talk and identify negative thoughts and behaviors.
Light Therapy
Bright light therapy is exposure to artificial light. Light therapy boxes give off light that mimics sunshine. The light from the therapy boxes is brighter than regular light bulbs, in different wavelengths. Sitting in front of the light box for about 20 to 30 minutes a day causes a chemical change in your brain that boosts your mood.
Here’s my favorite lamp therapy box and lamp therapy light bulbs I recommend.
Schedule
Maintaining a regular schedule improves sleep and gives you something to look forward to. A schedule will also help you maintain your fitness and dieting plan this will help offset the weight gain and overeating associated with Seasonal Depression.
Socialize
Having close and supportive relationships with loved ones can lower depression symptoms. It can improve your self-worth and reassure you that you’re not alone. Being able to have people to lean on for emotional support can be a mood booster.Sunshine
It is proven that indoor lighting is much dimmer than natural light. Getting outside as much as you can during the day to take advantage of what sunlight there is. Keeping your blinds open to let in as much natural light as you can. Working remotely, choose a workspace near a source of natural light if possible. Natural light can help improve your mood
Vitamin D
Getting lab work to make sure you don’t have a vitamin D deficiency. Low levels of vitamin D can increase depression. This can be improved with a prescribed dosage from your doctor or vitamin d rich foods, but always check with a medical professional first.
Hopefully these tips help! If there is something that helps you that I didn’t list please share !