Seasonal depression or seasonal affective disorder (SAD) affects millions of people each winter. As the days grow shorter and colder, people start feeling the blues. Most people with SAD gain weight, or feel depressed or do not feel like doing anything other than sleeping all day. Men and women with seasonal depression also tend to experience cravings for sugary foods like cakes and cookies. All these symptoms magically disappear in the spring as the days grow longer and warmer. Today, we will discuss some easy ways to prevent seasonal depression.
1. Eat well
A healthy diet is important to prevent seasonal depression.
- Include plenty of fruits and vegetables in the diet. Stay away from sugary, refined foods.
- Drink plenty of water. Also drink herbal teas made with chamomile or lavender to relax body and mind and eliminate stress.
- Take a multi-vitamin/mineral supplement containing B12 to overcome depression.
- It is very important to get more omega 3 and omega 6 essential fatty acids to prevent inflammation in the brain. Inflammation is one of the biggest culprits behind depression as well as seasonal affective disorder. By regulating the uptake of EPA and DHA essential fatty acids, you can prevent inflammation and, in turn, reduce depression. So if you start feeling the winter blues, pile up on fatty fish like salmon and cod as well as nuts and seeds like walnuts, flaxseeds etc. Take a supplement containing EPA and DHA with following dosage: 250 mg of EPA and 125 mg of DHA 4 times a day.
- Vitamin D is also important to prevent SAD. Take at least 60,000 IU of vitamin D once a week or as prescribed by a physician.
2. Take St. John’s Wort
Many studies have shown the efficacy of this herb (St. John’s Wort or Hypercium perforatum) in fighting all kinds of depression. You have to be patient when using this remedy and take the herb for at least 3 months in order to see results.
3. Light exposure therapy or light therapy
SAD strikes people because the natural daylight is less in winters. Using special lights can enable you to create the illusion of daylight inside your home which could alleviate seasonal depression. These days, you can easily buy light box which literally ‘brings sunlight into your home’. Sitting before this light for 20 minutes a day can reduce seasonal depression symptoms. However, talk to your physician as well as ophthalmologist before using this light therapy. Alternatively you can make your home shine by adding extra lamps or by brightening up the walls with lighter paints. Also open the curtains and raise window drapes and shades. Add lighter color rugs and accessories to naturally add to light in the room.
4. Wake up earlier in the morning
Try to start and end your day with the natural daylight. Wake up earlier than usual even if you do not feel like. Start your chores early and return home from work before it gets dark in the afternoon. You can also add bedroom lamps having special timers that switch the light on early in the morning; it is like waking up to natural daylight. These days, dawn simulators are also available for helping people with SAD.
5. Work near the window
In office, try to sit near the window. Doing so has many mood enhancing properties and is one of the easiest ways to prevent seasonal depression.
6. Avoid all kinds of stress
To prevent the symptoms of seasonal depression from worsening, try to eliminate all kinds of stress. For example, if Christmas shopping brings anxiety, try and finish it off before winter sets in. Plan your events in a manner that do not add to the stress. Stay warm as far as possible if the cold adds to the stress.
Physical exercises release many feel-good endorphins which can reduce stress hormones. Daily exercise of 30-45 minutes can alleviate and prevent seasonal depression symptoms.
8. Steam sauna and massages
Massage can do a world of good to your body and mind. You can work out for 15-20 minutes then sit in the steam bath or sauna, or go for weekly or daily massage. You can also do self massage with essential oils like chamomile, lavender or rosemary oils to reduce stress and prevent aches and pains.
Essential oils have mood enhancing properties and many oils are anti inflammatory and nervine in that; they can reduce pain and also act as a tonic for the nerves. Add essential oils like chamomile, clary sage thyme, lemongrass, bergamot, jasmine, lemon, sweet orange etc to room diffusers to uplift mood and reduce stress.
10. Meditation and Yoga
All kinds of mind and body techniques can help reduce seasonal depression. Meditation brings you in the present moment so meditate daily for 10-20 minutes. Do so by simply focusing on the breath. Yoga helps bring harmony and peace and also releases feel good hormones in the body. Yoga can also reduce aches and pains caused by seasonal depression.
Related Content: Easy Ways to Meditate
11. Visit someplace with more sun
Now is a good time to go on that dream getaway you have always wanted to but had been postponing it for having no time. This can momentarily reduce your SAD symptoms. However, in some cases, returning back could actually worsen the symptoms. So talk to your doctor before booking a trip.
12. Surround yourself with friends
Get support. Having friends who love and care about you can help cure depression permanently. Friends can also help you with household tasks in case you are unable to do any chores.
13. Conventional medicines and treatments
Many conventional treatments can be used to cure seasonal depression. These include cognitive behavior therapy and anti anxiety medication. Note that many anti depression drugs can increase symptoms like sleepiness.
We hope these tips and easy ways help reduce and prevent seasonal depression symptoms.