From October to February you may notice a mood change feeling less energy, more blue than usual, difficulty getting yourself going. Seasonality affects many people and some of us experience winter depression; commonly referred to as SAD. There are some lifestyle changes that can help people better cope with seasonality or even winter depression.
A good therapist can also help you add some tools to your toolkit and help keep you on track.
Getting more light in your environment can help. Read near a window, go outside for a walk and get natural sunlight on days where the sun is shining. There are a number of light boxes on the market. Those boxes that produce 11,000 lux, which is equivalent to sunlight at the brightest time of the day, are helpful to some people. Check with your doctor prior to using them if you have any eye issues and your mental health professional if you have any type of a mood disorder. Some people will see an improvement in energy, mood, and sleep within 7 to 10 days. Check the return policy if you decide to try out a light box.
Adding brightness to your room with drapery, pillows, bright pictures or even paint can help if you are sensitive to the grayness of multiple long, winter days.
A dawn simulator can make it easier for people with winter depression to get out of bed in the morning. Some studies show that simulating dawn gradually at wake time can help with winter depression.
If you are able to do so take a nice long vacation during winter to a location that is sunny and warm. Even planning a vacation can be helpful in boosting your mood and can give you something to look forward to in the future.
Watch your food. Some people will grab coffee or sugar to try to boost their energy or mood. Sugar and high carb foods can increase feelings of anxiety or depression and overall sluggishness.
Exercise. Norman Rosenthal, MD in his 4th edition book, “Winter Blues,” discusses exercising under bright light as helping to improve winter depression. Studies show exercising 30 minutes a day 5 times a week can improve mild to moderate depression.
