How to Combat Seasonal Affective Disorder (SAD) Symptoms After Daylight Saving Time

As the days grow shorter and darkness creeps in earlier, many people experience changes in mood and energy. The end of daylight saving time often signals colder months and, with it, an increased risk of seasonal affective disorder (SAD). SAD is a type of depression linked to seasonal changes, usually starting in late fall and continuing through winter. Here are some ways to combat SAD symptoms and maintain your mental well-being as we adjust to fewer daylight hours.

Step one: Prioritize light exposure.

One of the primary triggers for SAD is the reduced sunlight during the fall and winter months. So, make an effort to get outside during daylight hours, even if it's just for a short walk.

You can also try using a light therapy box, which mimics natural sunlight and can be effective in treating SAD symptoms. Just 20-30 minutes of light exposure in the morning can help boost your mood and energy.

Step two: Maintain a routine.

The sudden shift in daylight can disrupt your internal clock, making it difficult to maintain regular sleep patterns. Combat this by sticking to a consistent daily routine, including set times for waking up, eating meals, and going to bed. A stable routine helps regulate your body's circadian rhythm, which is crucial for mood stability.

Step three: Stay active.

Physical activity is a proven mood booster, especially when dealing with symptoms of SAD! Exercise releases endorphins that can help alleviate stress and anxiety. Aim for at least 30 minutes of movement most days, whether it's walking, yoga, or your favorite workout.

Step four: Connect with others.

Isolation can worsen SAD symptoms, so make an effort to stay connected. It might feel easy to keep to yourself, but Schedule regular check-ins with family and friends, or join social groups or hobbies that keep you engaged, and see how you feel afterward!

Step five: Consider professional help.

If symptoms persist or become severe, it's important to seek professional support. Therapy, medication, or a combination can provide relief, and there's no need for shame involved.

Remember, you don't have to tackle SAD alone. Learn more about what we do at https://www.sim-int.org/who-we-are.