Powering Through Seasonal Affective Disorder

Seasonal affective disorder (SAD) is a form of depression that affects millions of people worldwide. It typically occurs during autumn and winter when the weather’s colder and there's less daylight. While it can be challenging, there are a few different strategies to make things easier for yourself if you suffer from SAD.

Vitamin D is important for your overall wellbeing and since you don’t get as much of it during the cooler months, you need to prioritise it! 

We’re not suggesting you sit outside in the cold, just be sure to open curtains and blinds to let in as much natural light as possible and position yourself near windows. Even on cloudy days, natural light exposure helps regulate your body’s internal clock and improve mood. 

Since SAD is such a common disorder, there are specialised lamps or ‘light therapy boxes’ for purchase that emit bright artificial light. The light mimics natural sunlight and can help regulate circadian rhythms and serotonin levels, helping to reduce symptoms of SAD.

If you invest in one of the light therapy boxes, aim for daily sessions of 20-30 minutes within the first hour of waking for best results.

This is probably the last thing you feel like doing when you’re battling a low mood, and we understand! Make it easy on yourself and try seated exercises or even exercises you can do in bed! 

Exercise releases endorphins that act as natural mood lifters, so aim for daily sessions of physical activity for 20-30 minutes in the morning.  

When you have a consistent daily routine, you’ve got structure and stability, which can provide a sense of comfort. Aim to maintain a regular sleep schedule, mealtimes and daily activities. We recommend you practice self-care and have a read on the power of scheduled sadness too!

Remember that it’s essential to listen to your body, be patient with yourself, and seek support when you’re feeling low.

If you or someone you know is struggling with mental health issues, call Lifeline on 13 11 14.