Winter is here, and so is SAD, a form of depression that affects millions every year as the Fall transitions to Winter. Sadness, crying spells, irritability, low/no energy, low/no motivation, sleep disruptions, isolation, loss of interest, and suicidal ideations, among many other symptoms. Here are a few tips for navigating SAD and being in control of your mental health throughout the Winter:

What You Eat Matters: SAD can increase or decrease your appetite so that you either eat too much or too little. Remember that your brain and body need healthy nutrition to function effectively. Fruits, vegetables, and protein-rich foods can boost energy and elevate mood.

Move Your Body: Exercising stimulates your brain to release endorphins, dopamine, and serotonin. These feel-good hormones boost energy and lighten your mood. Take a walk. Run. Jog. If it feels like a task going to the gym or leaving your house sometimes, turn on your favorite music and dance. Listening to the music you like and moving your body simultaneously increases the release of those neurotransmitters that make us feel good overall.

Stay Connected: Chatting with family or friends gets you outside your head and distracts you from the intrusive thoughts that worsen your depression. Consider getting involved in social activities that keep you connected to others, like a book club, a small group at your local church, or volunteer activities in your community.

Let There Be Light: If you have a smartphone, TV, smartwatch, or any other device that forecasts the weather, take advantage of that knowledge to get out of your house when the sun is up. The sun rays, the fresh air, and nature elevate your mood and make you feel better. If you cannot go outside, open your window blinds and let the natural sunlight into your house. SAD can keep you isolated and couped up inside for days unending. Ask your doctor if light therapy might be a good option for you.

Nurture Structure: It is vital to maintain a routine if you struggle with Seasonal Affective Disorder. It would help if you had something to look forward to every day that motivates you to get out of bed, move your body, and engage in such activities or hobbies, all of which get you out of that funk. That will keep you balanced and grounded.

What About Therapy?: Seeing a therapist is a form of emotional self-care. Therapy can help you sort through your feelings and challenge the irrational thoughts or false beliefs exacerbating your depression.

Kindness Looks Good on You: Be kind to yourself. Kindness is not meant for others only. Make yourself a priority. Treat yourself to activities or hobbies that nourish your mental, physical, and spiritual health. Go get a mani/pedicure. Read a fascinating book. Listen to an inspiring message or podcast.

A Word of Prayer Goes a Long: Praying is a way of releasing and exchanging the thoughts that cause us emotional pain with inner peace. When you pray, you release to God the things you have no control over so that you can focus your mental energy on the things you can control.

“Just thinking of my troubles and my lonely wandering makes me miserable. That’s all I ever think about, and I am depressed. Then I remember something that fills me with hope. The Lord’s kindness never fails!” (Lamentations 3:19-22 CEV)

“I patiently waited, Lord, for you to hear my prayer. You listened and pulled me from a lonely pit full of mud and mire. You let me stand on a rock with my feet firm, and you gave me a new song, a song of praise to you. Many will see this, and they will honor and trust you, the Lord God” (Psalms 40:1-3 CEV)

Winter Blues: Helpful Tips For Combating Seasonal Affective Disorder (SAD)