Kick SAD to the Curb: Tips for Beating Seasonal Depression Without Medication
Hey there, gorgeous! Are you feeling a little down lately? You might be experiencing seasonal depression. Don't worry, you're not alone. Millions of women around the world deal with this type of depression every year.
We've got your back! In this blog post, we'll discuss tips for treating seasonal depression without medication. So keep reading to learn more about how to kick SAD to the curb!
What is seasonal affective disorder (SAD)?
First, let's talk about what seasonal affective disorder is. SAD is a type of depression that's related to changes in seasons. It typically begins and ends at about the same times every year, usually starting in the fall and lasting until early spring.
When dealing with SAD, you might begin feeling hopeless or sad, having low energy and reduced concentration levels, sleeping too much or not enough, and feeling irritable or anxious.
What causes seasonal depression?
Unfortunately, the cause of seasonal depression is still unknown. However, there are a few theories about what causes SAD. It's believed that reduced exposure to sunlight during the winter months can affect your body's internal clock and its production of serotonin, a hormone that helps regulate mood. Other factors like genetic predisposition, stress levels, and lifestyle choices can also affect your risk of developing SAD.
Some folks can predict this heavy change in mood when the weather starts to turn. History shows a drop in motivation and collective connection when it gets darker outside, when it gets colder out, and we have less desire to be out of the house.
Now that we know a bit more about SAD, let's dive into our tips for managing seasonal depression without medication.
Tips for dealing with seasonal depression without medication
Tip #1: Stay social
One way to treat SAD is to stay connected with your friends and family. Talk to them on the phone or get together in person if possible. Having regular social interaction can help you stay engaged and connected with people who care about you.
Whether on Zoom each week or monthly at your favorite brunch spot, be intentional about watering friendships and family relationships. There's a link between feeling isolated and an increased risk of depression, so it's important to stay connected with the people in your life.
Tip #2: Exercise regularly
Exercising regularly is a great way to treat SAD without medication. Exercising releases endorphins, chemicals in the brain that make you feel happy and energized. Exercise is also a great way to boost your mood and reduce stress levels.
And when we say exercise, we really mean MOVE YOUR BODY. Let out energy by dancing, running, and playing! Release tension with yoga, stretching, and walking. It’s not about weight or size. It’s about letting the body do what it is meant to do. Make sure to get at least 30 minutes of movement a day, and your body will thank you.
Tip #3: Get enough sleep
It can be hard to get enough rest when you're dealing with SAD, and also, it's so important to get healthy sleep. Making sure you get enough rest will help with managing your mood and reducing fatigue. Going to bed and waking up at the same time every day can also help build routine which allows your body stability and safety.
Tip #4: Eat a healthy diet
Eating a balanced, nutritious diet is another key tip for treating SAD without medication. Eating foods that are high in Omega-3 fatty acids, like salmon and avocados, can help boost your mood. Avoiding processed foods and sugar can also be beneficial.
This doesn’t mean avoid the holiday cookies or shame yourself for having a second piece of cake. Being mindful and making intentional choices about what you put in your body can allow for balance as well as overall health and wellness.
Tip #5: Try light therapy
Light therapy is a type of treatment that involves exposing yourself to bright artificial light for 30 minutes each day. This helps treat SAD by mimicking the effects of natural sunlight and helping to regulate your body's internal clock.
Research suggests that light therapy can be as lucrative for elevating mood as medications. Talk to your therapist about including light exposure as a tool to your tool belt.
Tip #6: Journaling
Journaling is another great way to manage SAD. Writing down your thoughts and feelings can help you stay connected with yourself, gain clarity on difficult emotions, and reduce the symptoms of depression. Reading back over your journal entries can reveal patterns, too, inviting you to zone in on what requires attention.
While journaling, you can also write down things you are grateful for and positive affirmations to help boost your mood.
Related: 5 Ways Journaling Can Help
Tip #7: Practice mindfulness
Mindfulness is a form of therapy that involves paying attention to the present moment and being aware of your thoughts and feelings. Being mindful of the here and now will encourage connection to your body as it relates to mood like SAD. Practicing mindfulness can help treat SAD by calming your mind and body, reducing stress levels, and helping you focus on the important things in life.
Tip #8: Try aromatherapy
Aromatherapy involves diffusing essential oils like lavender, jasmine, or chamomile. These oils can help treat SAD by calming your mind and helping you relax. Tapping into your 5 senses, especially smell, is a little hack for changing mood.
Tip #9: Vitamin D supplementation
Vitamin D deficiency is very common in people with SAD. Supplementing with vitamin D can help. You can get vitamin D through foods like salmon and egg yolks, exposure to sunlight, and supplements, or you can take a supplement if needed. Hint hint, remember that light therapy we mentioned?
Tip #10: Talk to a professional
If you're still feeling overwhelmed, don't hesitate to reach out for help! Talking to a mental health professional can be beneficial in treating seasonal depression. They can provide helpful advice on how to deal with SAD, as well as give you the tools and resources to help manage your depression.
With your therapist, you may discover annual patterns that emerge in particular times of year. There may be real reasons why your mood dips, and unpacking that in session safely can contribute to busting SAD long term.
Takeaway
So there you have it, 10 tips for treating seasonal depression without medication. We hope that following these tips will help you treat SAD in a healthy and effective way, with support and in a holistic manner. If you're still struggling with your mental health, don't hesitate to reach out and book a consultation with The Sassy Shrink for online depression therapy. We're here to help you gain control over your life.
Our experienced team of therapists is here to guide you every step of the way toward feeling better. So don't wait – book your appointment today!
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