Allow Natural Light to Enter
SAD (Seasonal Affective Disorder) is often caused by the lack of sunlight available. As a result, your body becomes inhibited from synthesising serotonin and melatonin. These two have an indirect effect on sleep and mood as they act as regulators. Make it a point to get outdoors whenever you have the opportunity during the day. Any outside activity such as walking can aid a lot. Let as much sunshine in through the curtains as you can. As we all anticipate longer days and shorter nights, try investing in a light therapy box that imitates the sunlight and has a positive impact on your circadian cycle. Let’s look at some ways how to deal with SAD.
Keep Moving
Exercising is a scientifically validated way to lift your spirits. It may prove to be especially useful when winter rolls around. Exercise generates endorphins, increases vigour, and helps defeat tiredness. Make it a rule to do at least half an hour’s worth of moderate exercise on at least half of the days in a week. Engage in your favourite exercises, such as yoga classes, dancing, or going for brisk walks in nature.
Value Sleep
Renting out a quality bedroom is a fundamental step to overcoming SAD. Sticking to a fixed sleep routine can assist in regulating your temperament and energy levels. Make it a rule to sleep and wake up at the same times even if it’s during weekends. Set a quiet evening ritual like listening to soothing sounds or watching guided meditation videos on the Stil App. Stay away from caffeine and heavy dishes in the hours leading to your bedtime.
Mind Your Diet
Diets containing heavy meals can lead to low energy levels and even poor moods. Be attentive to eating healthy diets as it should mainly consist of whole foods such as fruits, vegetables, lean meat and bread made from corn. It is recommended to eat more foods that are high in omega-3 fats (such as mackerel and walnuts) and vitamin D (which can be found in enriched milk or supplementation). Restraining sugar and processed foods will abstain you from feeling drained.
Ensure that You are Self Aware and Relaxed
Living in the present can aid you in overcoming the unpleasant feelings that SAD triggers in you. Make sure to do the following practices on a regular basis, such as meditation, breathing exercises, and yoga. These activities will aid in relaxing your mind. If you are interested in ASMR or are seeking for audio files that can help you feel more relaxed, Stil App is an excellent option. We have curated a number of repeated listening songs for you, which include sounds and ASMR, to help you concentrate and be at ease.
Seek Help
Talking about your feelings is capricious, don’t shy away from it. Put your trust in the proper stakeholders, if you are able to locate the appropriate people, these can often be close family or friends. Do not hesitate to speak of your surroundings and what you feel, for most times it helps.
In the event that the outcome is not favourable and the SAD (Seasonal Affective Disorder) continues to interfere with your activities, seeking professional assistance would be advisable. Medications or therapies, such as CBT, can be effective in aiding your condition.
Embrace Self Kindness
Now having SAD is not easy, it takes struggle and aiding yourself, treat yourself kindly, and be patient with the process. Now there may be snowing seasons, but by achieving small satisfactory goals, starting from appropriate goal setting to reaching the goal does aid in getting all of those joyful and relaxing moments. The feelings that come with SAD, for example the dark days, do not last. With the right tools and support, any weather condition can be the right weather for you.
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