As daylight saving time ends and the days grow shorter, many people experience a shift in their mood and energy levels.
This seasonal change can bring on feelings of sadness, lethargy, and irritability, a condition often known as Seasonal Affective Disorder (SAD), or seasonal depression.
Reduced sunlight can disrupt our body’s internal clock, lowering serotonin and melatonin levels, which can affect mood and sleep.
Here are some tips to help manage seasonal depression and adjust to daylight saving changes:
1. Seek Natural Light: Exposure to natural light, even on cloudy days, can help boost serotonin levels and improve mood.Try to spend time outside, especially in the morning.
If that’s not possible, consider using a light therapy box for about 20-30 minutes daily. Light therapy is shown to be effective for improving symptoms of SAD.
2. Stay Active: Exercise is a powerful mood booster. Physical activity releases endorphins, which reduce stress and increase energy.
Even a daily walk or brief workout can improve both mood and motivation during the darker months.
3. Prioritize Sleep: Daylight saving time can disrupt sleep schedules, making it even harder to cope with seasonal changes.
Establishing a consistent sleep routine and creating a calming bedtime ritual can improve sleep quality and help you feel more rested.
4. Maintain Social Connections: Isolation can worsen seasonal depression. Try to keep in touch with friends and family, even if it’s virtually or through a quick call.
Social interaction can help lift your spirits and remind you that you’re not alone in how you feel.
5. Seek Support if Needed: If seasonal depression becomes overwhelming, consider talking to a mental health professional.
They can provide personalized strategies, therapy, or medication if needed to help manage symptoms.
With proactive care and small adjustments, you can better navigate the challenges of seasonal depression and take advantage of the winter months to focus on self-care and mental wellbeing.
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