As the seasons change, many people experience a shift in mood and energy levels. For some, this shift can be more than just a passing feeling of tiredness or a desire to stay cozy indoors. It can manifest as Seasonal Affective Disorder (SAD), a type of depression that typically occurs during the fall and winter months when daylight hours are shorter. If you find yourself feeling down, lethargic, or struggling to stay motivated as the days get darker, you’re not alone. Fortunately, there are simple habits you can adopt that can help combat seasonal depression and improve your overall well-being.
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What is Seasonal Depression?
Seasonal Affective Disorder (SAD) is a form of depression that occurs at specific times of the year, most commonly during the fall and winter months. While it’s normal to feel a little down during the colder seasons, SAD is more intense and can significantly interfere with daily functioning. Symptoms include feelings of sadness, low energy, difficulty concentrating, weight gain, changes in sleep patterns (usually oversleeping), and a general sense of hopelessness or irritability.
What Causes Seasonal Depression?
The precise cause of SAD isn’t fully understood, but experts agree that several factors contribute to its development:
Lack of Sunlight: Shorter days and less exposure to sunlight are major contributing factors. Reduced sunlight can lead to a drop in serotonin levels and disrupt your body’s production of melatonin, a hormone that regulates sleep.
Circadian Rhythm Disruption: Changes in the seasons can throw off your body’s natural internal clock, leading to disruptions in sleep patterns and energy levels.
Vitamin D Deficiency: Sunlight is a natural source of vitamin D, and reduced exposure during winter months can contribute to deficiencies. Low levels of vitamin D have been linked to symptoms of depression.
Genetics: Those with a family history of depression or other mood disorders may be more prone to developing SAD.
Psychological Factors: The winter months can bring about feelings of isolation, loneliness, or stress, which can worsen depressive symptoms.
7 Habits to Help With Seasonal Depression
There are several simple yet effective habits you can incorporate into your daily routine to help manage the symptoms of seasonal depression.
From specific foods, to lifestyle habits, and self-care practices, here are some habits to consider.
#1 Get Sunlight Exposure When Possible
Even on cloudy days, natural light can have a positive impact on your mood. Aim for at least 15-30 minutes of sunlight exposure each day. You can try sitting near a window, taking a walk during daylight hours, or enjoying breakfast or lunch outside.
#2 Exercise Regularly
Exercise is one of the most effective ways to combat depression, including seasonal depression. Physical activity increases the production of endorphins, which are natural mood boosters. Try to aim for at least 30 minutes of moderate exercise most days of the week — whether that’s walking, cycling, yoga, or strength training. Need workout inspiration? FitOn has unlimited free workout options. From strength training to cardio, yoga, mobility, and more, you’ll find workouts that inspire you to move in the FitOn app.
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#3 Incorporate Mood-Boosting Foods
What you eat can have a direct impact on your mood and energy levels. To combat SAD, focus on foods that support brain health and elevate your mood, such as:
- Fatty fish (salmon, mackerel, sardines) rich in omega-3 fatty acids
- Leafy greens (spinach, kale) high in folate, which may help regulate serotonin levels
- Whole grains (brown rice, oats) that provide a steady supply of energy
- Nuts and seeds (especially walnuts and flaxseeds) which contain magnesium, a mineral known to support mental health
Additionally, try to include more vitamin D-rich foods, such as eggs, and mushrooms, or consider speaking with your doctor about vitamin D supplementation if you’re at risk for deficiency.
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#4 Maintain a Consistent Sleep Schedule
Seasonal depression can often lead to disrupted sleep patterns, but getting enough rest is crucial to managing your mood. Try to maintain a consistent sleep schedule by going to bed and waking up at the same time every day, even on weekends. Avoid excessive caffeine and screen time before bed to promote better sleep quality.
#5 Stay Connected With Loved Ones
Isolation can exacerbate feelings of sadness or hopelessness. Even though winter may make it tempting to stay indoors, make an effort to stay connected with family and friends. Whether through phone calls, video chats, or in-person visits, social support is vital for emotional well-being.
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#6 Practice Mindfulness and Stress-Reduction Techniques
Mindfulness meditation, deep breathing exercises, and yoga can all help reduce stress and improve mood. Taking time each day to center yourself, whether through a brief meditation session or just practicing gratitude, can be an effective way to help boost mood.
Try one of these FitOn meditations to get started:
#7 Consider Light Therapy
If you live in an area with long winters or little sunlight, light therapy may be a valuable tool. Special light therapy boxes that mimic natural sunlight can help regulate your circadian rhythm and improve mood.
Seek Help When Needed
It’s important to remember that seasonal depression is treatable. Don’t hesitate to consult a healthcare provider about treatment options and how you can regain balance and improve your quality of life during the colder months.
Taking Control of Seasonal Depression: Small Habits for Big Impact
Seasonal depression can be challenging, but by incorporating a few simple habits into your routine, you can mitigate its impact and improve your mental health. From seeking sunlight and exercising regularly to nourishing your body with mood-boosting foods and prioritizing self-care, these strategies can help you feel more balanced and energized throughout the season. Remember, if your symptoms are severe or persistent, it’s okay to reach out for professional support. You don’t have to go through it alone — there are resources and strategies available to help you thrive, no matter the season.
