Tips and Tools for Positive Mental Health

During the winter months, like February, the lack of sunlight can be a little sad.

As we approach the end of October, we are approaching what is commonly referred to as SAD season, a time when Seasonal Affective Disorder (SAD) affects many. mental health company.

“Seasonal affective disorder is actually a form of depression that lasts on average about four to five months,” says Patel-Dunn. [during] Fall in winter. “

Combined with the lack of sunlight, mass layoffs and fear recession It’s a critical time of year when SAD is most prevalent, according to Paterdan, but it usually hits its worst between late October and late February. increase.

Some common symptoms of seasonal affective disorder are feeling depressed most of the day for more than two weeks, no pleasure in doing things you used to enjoy, loss of energy, motivation, sleep, Or a change in appetite, she says. .

Here are some tips and tools to help you get through this SAD season.

8 Tips for Maintaining Positive Mental Health During SAD Season

1. Maintain a structured sleep routine by waking up and going to bed at the same time every day. Try to be consistent on weekends.
2. Eat healthy nutrients throughout the day and avoid heavy meals right before bed.
3. Grab your coat and go outside as much as possible.
4. exercise. Studies show that “if he gets 30 to 45 minutes of cardio four to five times a week, it can affect and improve his mood,” says Patel-Dunn.
5. Don’t drink coffee or alcohol too close to bedtime.
6. Avoid blue light from your phone right before bed.
7. Reach out to a friend or trusted loved one and share your feelings.
8. If it is too heavy, seek professional help. “Don’t struggle alone,” she says.

Tools you can use to stay happy and avoid feeling sad

According to Patel-Dunn, using a 10,000 lux light box for 30 minutes each morning has been shown to help with seasonal affective disorder.

If you find it difficult to get out of bed before the sun rises, you can also use a sunrise alarm clock that mimics the colors of sunrise.

Also, consider “journaling at night and writing down things that bother you,” says Patel-Dunn.

“Even at home, I think we have the ability to be self-aware and psychologically introspective to know that some of these simple tools can really help.”

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