The days are shorter and something feels in your body. It can be more challenging to regulate mood or sleep well in the winter due to seasonal affective disorder (SAD). Wellness and self-care strategies are all over the internet in attempts to beat the winter blues. What are the most impactful ways to take care of yourself based on how SAD affects the body, especially when you’re missing connection with nature and daylight?
Heal your circadian rhythm
Your internal clock goes out of control in winter, which can affect sleep. During sleep, your body manages hormones, heals wounds, records memories and regulates metabolism.
People dealing with SAD experience these benefits less often, leading to lowered self-esteem, low mood and low energy. It would help if you mitigated the losses by supplementing your routine. Get more light and focus on sleep hygiene to get things moving again.
Here are short- and long-term strategies to supplement the low-light conditions and fatigue caused by SAD:
- Wake therapy – This treats SAD symptoms due to sleep deprivation and regimented bedtime schedules. Only use this strategy in medically controlled environments.
- Dawn Simulators – These lights simulate the rising sun, making people feel more awake in the morning. This strategy can reduce depressive symptoms with a maximum of 42.2% and improve alertness.
- Social rhythm therapy – This regulates habits and routines to even out mood by tracking social rhythm metrics, such as when you get out of bed or regularly engage in strenuous activity.
- Bright light therapy – This involves exposing you to concentrated light levels in a 10,000 lux light box for approximately 30 minutes.
- Sleep longer or shorter – People can develop hypersomnia or insomnia in winter, so add or remove sleep accordingly to avoid symptoms.
- Avoid blue light – Screens reduce melatonin production, which is necessary for healthy sleep. Try to eliminate them an hour before bedtime.
The average of 5%-20% of adults experience this varying degrees of seasonal affective disorder and winter blues symptoms. Inform and consult professionals for additional guidance when starting new treatments. Staying communicative with medical staff is self-care in itself. Depending on your circumstances, they may suggest sleep aids, vitamin D supplements, or serotonin-boosting prescriptions.
Go outside anyway
You’ve heard that nature is medicine. Even when it’s cold or gloomy, challenge yourself to go outside. The fresh air does wonders for body and mind. It encourages low-impact physical activities, such as walking, to stimulate your heart, blood flow and respiratory system. Going outside also suppresses some of the symptoms you experience during hibernation. Isolation is hard on the body, and getting outside – even among neighbors or strangers – has a big impact on morale.
Relax your way
The winter and holiday season is full of potentially toxic activities like alcohol and overeating. You don’t have to fall into these indulgent, unsustainable activities, especially if they cause more harm than comfort. You also don’t have to follow online self-care advice to shower everything or meditate if that’s not your style.
Rejuvenate yourself in ways that do that mean something to you instead of following the norms of online influencers. For example, you may feel refreshed after playing your favorite video game or calling a grandparent. Others would find these activities pointless or stressful. Dig deep into what brings you joy and write it down. Use this list as a resource for when SAD symptoms strike and take one item from it for self-care.
Lean into the fresh start effect
The new year makes everyone excited. There is a continued optimism and motivation to start fun projects and make positive changes in your life. Try to overwhelm the adverse side effects of SAD with the joy and possibilities that the new year brings. Here are small and big ways to reap the benefits of the New Start Effect, no matter the time of year:
- Set SMART goals
- Declutter one or all areas of your home
- Plan a goal and take a small action to get closer to that goal
- Track daily performance
- Practice gratitude
- Think back to the times you have overcome challenges
- Think about the wins of the year
Wellbeing techniques to combat SAD
Everyone’s experience with SAD can vary slightly. Some have trouble sleeping, while others lose interest in their favorite hobbies and long to feel the warmth of the sun on their skin again. Fortunately, there are ways to deal with these emotions and biological responses.
Try one strategy. If that doesn’t work, try something else. You’ll need a self-care kit of techniques to test and try every day, but you’ll be better equipped to combat seasonal affective disorder and make your heart smile more this winter.
Author biography
Jane is an environmental writer and founder and editor-in-chief of Milieu.co where she covers sustainability and eco-friendly living.
