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Getting as much natural sunlight as possible

It can be hard to motivate yourself to start making changes when you have seasonal depression, but there are some steps you can take that will leave you feeling better. It takes time to recover, but you are going to see an improvement each day. When you adopt healthy habits and schedule relaxation and fun into your day, you can fight seasonal affective disorder.

If possible, try getting outside during daylight hours so your body is exposed to the sun. Don’t wear your sunglasses but make sure you avoid staring directly at the sun. Sunlight has been shown to boost serotonin levels, even if in small doses. Your mood is going to improve.

Taking short walks outdoors and having your coffee outside is enough for you to see some changes.

Increasing the natural light in your workplace or home is going to help. You can do this by opening the drapes, blinds, and sitting near the window.

There are some who have seen improvement by painting their walls in lighter colors. Daylight-simulating bulbs can also work.

Exercising regularly

Exercising regularly is a great way to fight seasonal depression, especially if you choose to do it outside in daylight. Exercising regularly is great for you because it boosts serotonin and endorphins, brain chemicals that make you feel good. Exercise can be as effective as antidepressant medication when it comes to treating mild to moderate depression. It is also going to boost your self-esteem and improve your sleep.

Choose exercises that are rhythmic and continuous. You are going to get the most benefits of exercise on depression by choosing rhythmic exercises like weight training, walking, martial arts, swimming, or dancing where both your legs and arms are moving. 

Try to get 30-60 minutes of activity every day. Something as simple as walking your dog can be good for both of you. It also gives you a chance to spend time outdoors and interact with other people.

Reaching out to family and friends

A good way to reduce and manage SAD is by reaching out to close relationships. Take part in social activities, especially when you don’t feel like it. Retreating to your shell can feel comfortable, but being around other people is going to boost your mood. If there are relationships you have retreated from and were once important to you, find a way of reconnecting or starting new relationships.

Email or call an old friend then meet up. You can also reach out to someone new – a neighbor or work colleague for example. It can feel awkward to reach out, but be the one to break the ice.

Consider joining a support group for depression. You can feel better when you talk about what you are going through. When you spend time with other people facing the same problems, it helps reduce the sense of your isolation and you would be inspired to make the right changes.

Try meeting new people you share a common interest. You can do this by joining a club, taking a class, or enrolling in a special interest group that regularly meets. Whatever it is you choose, it has to be fun for you.

Volunteering your time. If you want to feel better about yourself, help others. It will help you overcome SAD and expand your social network.

Eating the right diet

You need to eat small and balanced meals during the day, and it needs to have a lot of vegetables and fruits. Your energy is going to be up and you won’t have mood swings.

SAD has been shown to make people crave sugary foods and simple carbs like white bread and pasta, but it is better to stick to complex carbs. Foods like whole-grain bread, oatmeal, banana, and brown rice can boost your serotonin levels without a sugar crash after you eat.

Foods that are rich in certain omega 3-fats – such as walnuts, oily fish, flaxseeds, and soybeans – can improve your mood and make your antidepressant medication even more effective.

Taking steps to deal with stress

Too much stress can trigger depression, no matter the time of year. 

What is stressing you out? Is it an unsupportive relationship or work overload? Find what is stressing you then make a plan on how you can minimize the impact or avoid them. The Clarity Clinic can work with you to make a plan and help you to deal with stress before it becomes overwhelming.

A good way of managing your stress is by practicing daily relaxation techniques. You also need to reduce negative emotions like fear and anger and boost feelings of well-being and joy. Try meditation, yoga, or progressive muscle relaxation.

Find something that you enjoy (or that you used to) then do it every single day. While it is hard to force yourself to experience pleasure or have fun, you can push yourself to do things even when you don’t feel like it. You are going to feel better when you do those things. Having fun reduces stress, makes time for things that bring you joy, whether it is playing the piano, painting, hanging with your friends, or working on your car.

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