According to estimates, about 4-6 per cent of Americans suffer from Affective Seasonal Disorder. For many people, seasonal changes are anticipated as gloomy times of the year.
There are many ways linked with seasonal changes to handle and manage depression. One can take support from numerous therapies and medicines. In addition to it, you can look to adjust your diet in a way that supports and boosts mood. You may also adopt some little strategies in routine life to help yourself out of this condition.
Effective Ways To Adopt
You may like to consider some of these ways to live a happier life. Let us go through these useful strategies.
1. Consult A Doctor
Depression is a condition, and you might need to consult a doctor for better guidance. A doctor is an expert who will first tell whether you have depression or not. The doctor might ask you some questions and, based on the answers, whether the situation you are facing falls into the class of seasonal depression or is it some other problem.
Your doctor might advise you to take some antidepressants to feel better based on the symptoms that you are dealing with. Most of the time, doctors suggest light therapy and even talk therapy to the patients of SAD to mitigate the symptoms. Do as your physician ask you to do, and it will definitely bring positive results.
2. Consider Avoiding Alcohol
While facing tense situations and depression, people drink more alcoholic beverages. It is important to know that you might not benefit from it; rather, it makes you more miserable. If you notice that you are drinking more than usual, then you should pay attention to it.
Do not hesitate to seek out help in case it seems unmanageable. Getting rid of alcohol addiction is the first step before anything else to make you feel better. You can find a number of treatment options in your own city. For instance, addicts in Florida can find different rehab centers in Miami, Florida, to facilitate recovery. Make use of such facilities around you.
3. Get Ready In The Fall
Just as you prepare and adjust as the winter season starts to approach, also prepare your mind. This will help you deal with this mental state in a much appropriate way. For instance, you can plan mood-boosting activities for yourself during winters.
Engaging yourself in fun activities will not only keep you active and fit, but it will also work as a remedy to uplift your mood. So get used to those activities and start participating in fun activities from the fall since starting from scratch during winters will appear more troublesome.
4. Try Out Light Therapy
This is one of the most effective therapies to manage symptoms of SAD. In this therapy, a person uses artificial light sources that mimic sunlight. Usually, these lights are brighter than normally used light bulbs. This therapy helps to bring stability to a person’s circadian rhythm. Exposure to this artificial light brings some chemical changes in the brain and uplifts mood.
In this therapy, you give yourself exposure to artificial light for at least half an hour. Experts believe that the best time to get light therapy is one hour after you wake up. This will help you stay in a good mood for the rest of the day and reduce the symptoms of depression.
5. Prioritize Social Activities
You can adopt a proactive approach to dealing with seasonal depression. Get creative and find yourself some fun activities you really enjoy. Becoming a part of such activities will bring internal happiness. It will also promote feelings of accomplishment and will even boost mood.
You can voluntarily participate in some community welfare programs, participate in a sports activity or may even think about joining a dance or exercise class. One can for sure get rid of depression by being socially linked with people.
6. Stick To A Schedule
Normally SAD patients find it hard to stick to a normal routine. Such people face sleep difficulties and are unable to wake up in the morning. This disturbance in the wake-sleep cycle affects the whole routine and daily schedule. So make your schedule and try to stick to it.
Make sure that you sleep, wake and even eat as per your schedule. This helps to bring consistency to your routine and alleviate the symptoms of SAD. Eating on time and as per schedule will prevent you from overeating and help you manage a healthy weight.
7. Get Moving
Exercise is one of the simplest ways that boost mood. Getting involved in exercise is the best way to boost endorphins in the brain that promote a good mood. Participating in exercise has many health benefits. It will boost your immunity and help in the prevention of seasonal ailments and allergies.
It doesn’t seem easy to manage physical activity during winters; however, things start to become easier and manageable if you make your mind. There are many ways to stay active. Indoor activities are the first thing you can go for other than that; there are many outdoor activities. You may even make use of activities such as cycling, walking and dancing as a way to stay active.
8. Take A Vacation
Going out on vacation helps you to get rid of symptoms of SAD. Exploring a new place and new culture is in itself a fun activity, and it is a great way to stay active.going out on vacation, you will leave with no time to become sad or gloomy. So during seasonal changes, you can plan a vacation with your family or friends and have fun with your close ones.
Quite a large number of Americans deal with SAD symptoms during winters. However, one can successfully manage the symptoms by adopting routine strategies mentioned above.