Say Goodbye to Seasonal Depression
Seasonal depression, otherwise known as Seasonal Affective Disorder, is a type of depression that occurs at a specific time of the year, usually when there is less sunlight. Typically, seasonal depression is most common during fall and winter.
Mindfulness for Mental Health
Engaging in relaxing techniques can help better your wellbeing during any time of the year. Some examples that pertain to practicing mindfulness include meditating, writing down what you’re grateful for, listening to calming music, or signing up for the SEW Balance 7-Day Mindfulness Bliss Challenge! All of these methods can help you to feel a sense of calm while increasing dopamine and serotonin. An easy practice regarding mindfulness involves getting in touch with your senses. It’s called the “5-4-3-2-1 Method”, and it can help relieve stress or anxiety and bring you back to your senses - keeping you grounded. First, you focus on five things you can see. Next, you focus on four things you can touch. Thirdly, you think about three things you can hear at the moment. Then you think about two things you can smell at that moment. Finally, you think about one thing you can taste. This practice can help bring you back to the present moment.
Reach Out and Reconnect
It can be easy to get lost in your thoughts, especially during the colder months of the year. Reaching out to others, calling old friends, or hanging out with family and friends can help remind you that you’re not alone. Friends and family can offer social support - You will feel as though you have someone to confide in and feel less isolated. Positive interactions with friends and family also can release oxytocin. Oxytocin is a feel-good hormone which can help reduce stress and anxiety. Being with friends and family can also serve as a good distraction from any negative thoughts you have whirling around in your head. Confiding in someone, whether you talk to an expert in mental health or catch up with a friend over coffee or a walk, can instantly boost your mood and assist in pulling you out of your seasonal depression.
Let Light In
Exposure to light, especially in the morning, can be effective in treating seasonal depression. Light therapy is known to be a type of therapy involving using a lightbox that mimics natural sunlight. Light therapy can help keep you energized and alert. It can also increase your mood, influence the production of serotonin and melatonin, help regulate your circadian rhythm, and reduce feelings of depression. Whether you try out light therapy or spend more time outside absorbing the natural sunlight, exposure to light allows you to feel more optimistic and energized while also relieving symptoms of anxiety and depression.
Focus on “Energy Givers”
“Energy givers” are things that positively influence your mental health. Examples of energy givers are water, sunlight, exercise, meditation, fresh air, or sleep. Even listening to happier music or happier podcasts can help give you positive energy. A good exercise you could try is to write down things you believe are “energy givers” to you as well as “energy takers”. Energy takers may be clutter, overthinking, or too much time on social media. During the cold season, try your best to limit your energy takers and do more things that are energy givers.
There are many ways to combat seasonal depression. Next time you’re feeling like the weather and change in the seasons is getting to you, try one of these steps. The first step is showing up for yourself - And don’t forget to give yourself the love you deserve. Be the light in this season! You got this!
By Virginia Shea