For some people, it can feel like the long winter months of dreary days, cloudy skies and cold temperatures last forever. While the season can make anyone feel a little bit down, for those with Seasonal Affective Disorder (SAD, or winter blues), it can create even bigger issues.
Those who struggle with SAD may experience many of the common symptoms of depression, including isolation, fatigue, and feelings of hopelessness or sadness.
While medication is often a solution for those with SAD, there are some effective alternatives you can try that don’t require a prescription. The best part? You can start practicing these alternatives right away, so you can start to feel better without having to wait for the medication to kick in.
With that in mind, let’s take a look at some of these alternative solutions.
1. Get Outside
It might be the weather that’s getting you down, but the sun is still out there even if it’s behind the clouds. Plus, being out in nature can improve your mood and reduce stress. Whenever possible, immerse yourself in nature. Take a 10-minute walk each day in an area that relaxes you or makes you feel calm.
2. Stay Warm and Cozy
When you feel cold and can’t get comfortable, even in your own home, it can fuel your depression and make you loathe the season even more. When you’re wearing the right cold-weather gear outside, you’re more likely to spend more time in nature.
Additionally, when you have plenty of blankets, socks, and warm clothing inside, you can create a sort of “comfort kit” for yourself. Feeling warm, cozy, and comfortable can also help you to feel more secure and relaxed. You might even be able to start focusing on the beauty of the season, rather than the darkness or cold.
3. Try a Light Box
Lightboxes, or light therapy lamps, are fairly common for people who struggle with SAD. Even just 20 minutes a day with a lightbox can completely change your mood and your outlook. If you’re really having a hard time with the season, it can be worth it to invest in several lightboxes to have around your home, at your office, etc., for when you need a pick-me-up.
4. Have Plants in Your Home
It might seem small, or even a little bit silly, but having some live plants in your home can help with Seasonal Affective Disorder on a few different levels. First, taking care of a plant gives you something to look forward to. It also gives you the responsibility of getting out of bed each day to nurture it, make sure it’s growing, etc.
Seeing some green and growth, even during the winter months, can also help you to feel better. It’s a reminder that the cold won’t last forever, and it can help you to feel inspired even on the darkest, coldest days.
5. Stay Busy
When you’re feeling depressed, it’s not always easy to want to get up, get dressed, and go out.
But, by filling up your calendar with enjoyable activities, you can actually boost your mood. Spending time with family and friends is a great way to keep yourself distracted. Try to do things that you feel you’d actually enjoy, whether they’re a reflection of the season or not.
Withdrawing from things you like to do is one of the common symptoms of SAD. So, occasionally forcing yourself to get up and do them anyway can help you to combat those symptoms and get out of the house.
6. Meditation and Mindfulness
People tend to have some common misconceptions about meditation. You don’t need to spend hours meditating each day. It doesn’t have to involve any chants or special sayings. Meditation is simply a quiet time to focus on your breathing and to let thoughts come and go freely.
Mindfulness works the same way, allowing you to focus on your body at the present moment rather than worrying about the past or future.
When you’re feeling overwhelmed by the season or your depression starts to kick in, pause. Take a few minutes to try some deep breathing exercises and focus on the natural responses of your body. It can help to calm you down quickly.
7. Talk to a Professional
Even if you don’t want to take medication prescribed by a doctor, it can help to talk to a mental health professional. A therapist can help you to get to the root of your SAD and might be able to identify if you have any specific triggers. Once you know more about that, you can avoid those triggers.
Additionally, talking to a professional can ease a lot of stress and worry. Therapists can help you to form different strategies for dealing with SAD on your own, and with a support system.
Contact Me
You’re certainly not alone if you’re dealing with SAD. But, it doesn’t mean you need to continue to struggle. Contact me today for more information about Seasonal Affective Disorder, and how you can manage it without medication.
I know how stressful and demanding it can be to make changes in your life, but you don’t have to figure it out on your own. Some of the benefits of individual therapy include:
- Having a safe, confidential space to work through life’s struggles
- Speaking openly with a highly-trained professional
- Learning to be curious about oneself and become more mindful about your choices
- Identifying relationship patterns that are helpful, or existing patterns that are interfering with your growth and wellbeing.
- I offer online therapy (video conference style of therapy), which provides an increased level of comfort as you could meet with me from the privacy and comfort of your own home or other location.
You can request a specific appointment time that fits your schedule. Once confirmed, you can complete all New Patient Intake paperwork online as well.
*** The tips offered in this article are for general information and should not be considered medical or psychological advice. For more personalized recommendations appropriate to your individual situation, please contact us or obtain professional guidance.
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