As the year is coming to an end, students begin to become affected by bouts of seasonal depression and anxiety. Here are the top ten ways to combat SAD.
- Get sunlight
Sunlight is a great way to regulate your mood. By going outside during the day, your body produces vitamin D and boosts serotonin levels, which is linked to mood regulation and cognitive function. In winter, when the days are shorter and sunlight is limited, many people experience Seasonal Affective Disorder (SAD) or depressive symptoms due to lower serotonin levels. Things like a light therapy lamp or a sun bed mimic natural sunlight and can help maintain your body’s natural rhythm and improve your mood.
- Exercise Regularly
Physical activity, like running, jogging or walking, can contribute to improving mood, reducing anxiety and increasing energy levels. Exercise releases endorphins, the body’s natural mood boosters, and it can also reduce levels of stress hormones like cortisol. Exercise has been shown to be just as effective as medication for people with mild to moderate depression.
- Sleep
Maintaining a healthy sleep routine, aiming for at least 7-9 hours every night, can truly affect the status of your mood. Not getting enough sleep can worsen mental health issues like depression and anxiety, while a consistent sleep schedule can improve mood, memory and energy levels. The winter months can disrupt sleep patterns due to increased darkness and colder temperatures, making it crucial to stick to a regular bedtime routine to ensure you get restorative rest.
- Practice of Meditation
Mindfulness and meditation help ground you in the present moment, reducing the tendency to dwell on the negative thoughts or future worries. Practicing these things have been shown to lower stress, reduce symptoms of anxiety and depression and improve emotional regulation by creating space between a stressful situation and your reaction to it. (Meditating is a great way to help soothe your mind when you’re experiencing overwhelming emotions or stress.)
- Stay Connected
Social isolation can contribute to feelings of loneliness, anxiety and depressive thoughts. Particularly in winter when bad weather may contribute to the limit of in-person interactions, staying in contact with the people you love like family and friends can truly put you in a better headspace. Whether that be through phone calls, video chats or physically hanging out with others, staying connected can help to maintain your emotional support network and reinforce a sense of belonging and connection.
- Engagement
Engaging in hobbies and creative activities can provide a sense of accomplishment and could potentially give you a pathway to express yourself in a meaningful way. Engaging yourself in whatever activities or hobby you choose can serve as a temporary mental distraction. Doing things that you enjoy can promote a sense of purpose and elevate your mood by allowing you to focus on activities that are enjoyable and productive. Crochet Club and Bring Change to Mind are two clubs that might offer something for you during the winter months.
- Eating a balanced diet
Your diet can directly impact your brain’s health and mood regulation. Foods rich in omega-3 fatty acids (like fish and flaxseed) are known to reduce symptoms of depression. Carbohydrates (like whole grains) help produce the chemical “serotonin”, a mood-stabilizing neurotransmitter. Making sure you have a balanced intake of vitamins and minerals can help to support your overall energy and mental clarity during the winter months.
- Focus on the Now
Focusing on daily accomplishments by breaking tasks into smaller, more achievable goals can promote or even strengthen momentum and foster a sense of progress. Whether that is finishing a much needed chore or just simply doing something for yourself, recognizing these small wins can boost your self-esteem, help keep you motivated and prevent feelings of stagnation or helplessness.
- Volunteer or Help Others
Helping others can create a sense of purpose and community. Acts of kindness trigger the release of “feel-good” hormones like oxytocin and dopamine, which can reduce stress and increase feelings of happiness. Examples of ways to volunteer include helping a neighbor shovel their driveway or volunteering at places like the Salvation Army or Midwest Food Bank. Helping someone in need gives you a sense of accomplishment and social connection, both of which are important for one’s mental well-being.
- Seek Professional Help
Winter can aggravate feelings of depression and anxiety mainly due to the reduced daylight and social isolation. If the self-care strategies that have been given aren’t enough, therapy can offer tools to manage these mental health challenges. For example, Cognitive Behavioral Therapy (CBT), is highly effective for managing negative thought patterns, taking the leap and just speaking with a counselor can help you navigate your deeper emotional struggles.
These 10 activities can work together to promote a balanced, stable mood and can help counter whatever mental health challenges winter may bring.
