Seasonal Affective Disorder or SAD is a commonly known ailment in Western countries. Even in the colder parts of India, people may experience winter blues or seasonal depression. As the year comes to an end, days get shorter and nights longer and chillier. These situations bring in a kind of lethargy and gloom, where your mood drops to the lower extreme. With some trusted tips and tricks, you can avoid falling prey to mood changes and stay positive and vibrant.
1. Focus on Holistic Mental Health
Winter is not a time to try new workout regimes or start a fad diet. Your energy is already low and you may not feel like venturing outside. In such a case, it is better to explore your hobbies deeper and stay sharp, mentally. For physical activity, you can try indoor exercises like yoga, Pilates, bodyweight moves, or resistance training. Spot jogging or HIIT (High-Intensity Interval Training) boosts your serotonin levels and keeps the blood pumping more. Or, simply try Zumba or dance away the blues.
2. Take in Vitamin D
In the absence of natural light in winter, you can consume foods that are rich in calcium and vitamin D. Calcium is important to retain bone strength and density, while vitamin D keeps you energetic and active. Try adding mushrooms, spinach, kale, and other superfoods to your meals. You can also intake supplements, per the doctor’s advice. Experts attribute depression to the lack of sunlight, and hence, it is crucial to get as much natural light as you can during the day. Have your morning cup of tea or coffee on the balcony, exposed to the sun, if possible.
3. Pay Attention to Circadian Rhythms
There may be a shift in your sleep pattern, owing to the cold exteriors. However, when you don’t have enough sleep, you lose hope and it will be harder to concentrate. Ultimately, it gets challenging to focus on your work or studies. So, listen to your internal clock. Maintain a proper sleeping schedule and avoid blue light from digital screens at nighttime. A hot bath before bed can also ensure sound sleep.
4. Test Your Brain with New Skills
Homebodies will find it more difficult to keep themselves busy and entertained as they cannot go out. If so, try to find any mind-stimulating games and puzzles like Sudoku or crossword puzzles that you can do on your own. Or, pick up a new skill, like language learning, knitting, or musical instruments. It will engage both the right and left brain and you get a chance to expand your skills.
5. Prevent Social and Emotional Isolation
Most of all, don’t stay isolated or hibernate indoors. Limiting your social interactions can be detrimental to your emotional well-being. When you cannot meet your loved ones in person, make a video or voice call at least. Don’t be reluctant to share how you feel or be embarrassed if you have thoughts of loneliness or depression. Ask your connections for help when you need it and combat SAD.
