Battling SAD: Your Ultimate Guide to Outshining Seasonal Affective Disorder!

Ah, the winter months.

It was the time when my inner bear used to crave hibernation, and my dietary choices closely mirrored a cookie monster.

Before diving into the strategies for beating SAD, let me give you a little peek into my journey from SAD to GLAD!

I remember one winter when I was convinced my house was haunted.

Why?

Because every time I'd walk past a mirror, a gloomy, pale-faced ghost stared back. ??

On another occasion, my friends invited me to snowshoe, but my version of a "winter sport" was speed-eating carbs under my blanket fortress of solitude.

But post-SAD strategies?

Last year, armed with my lightbox, newly reignited exercise routine, and diet, I attended a winter BBQ party. I was so energized that I (jokingly) challenged everyone to a snowball duel. My title? The undefeated King of Snow. ????

Also, thanks to my new hobby of trying to learn the latest TikTok trending dances, the living room has seen fewer stretch and mobility sessions and more CitiRokk-ing. (Want to try this yourself? Check out the tutorial below)

Okay, enough about my dance moves. Let’s get you equipped with strategies!

What is Seasonal Affective Disorder (SAD)?

Often referred to as 'winter blues,' SAD is a type of depression that occurs at specific times of the year, typically in the fall and winter. Its symptoms resemble those of regular depression but are seasonal in nature.

Symptoms:

• Persistent low mood or sadness.
• Loss of interest in usual activities.
• Feeling lethargic and sleepy during the day.
• Craving for carbs and weight gain.

?? Strategies to Battle SAD ??

1. Let There Be Light!Natural Sunlight: Exposure to natural daylight can help regulate mood. Try to get outside during daylight hours. A daily 20-30 minute walk can make a world of difference. Light Therapy: Invest in a lightbox that mimics natural sunlight. Using it for about 30 minutes daily, preferably in the morning, can help reduce SAD symptoms.
2. Move It, Shake It!Regular exercise, especially outdoors, boosts serotonin levels, which lifts mood. Whether it’s a brisk walk, yoga, or a HIIT session, please find what you enjoy and stick with it.
3. Healthy Bites for Brighter Moods:Eat a balanced diet. Omega-3 fatty acids, found in fish and flaxseeds, and Vitamin D3 can help fend off SAD. Limit sugary treats. They might give you a temporary high, but the subsequent sugar crash can leave you feeling more down. (During the cold-grey winter months of Vancouver, I take over 8,000 ius daily of Vitamin D3 -- thank you, ORLO Nutrition .)
4. Mindfulness and Meditation: Meditation and deep-breathing exercises can reduce anxiety, increase feelings of well-being, and improve focus. Check out InsightTimer, a free app to help you develop greater mindfulness.
5. Stay Social: Isolation can exacerbate feelings of depression. Connect with loved ones, join support groups, or engage in community events.
6. Routine is Key: Maintaining a routine can be grounding. Go to bed, wake up at the same time every day, and stick to a regular meal schedule. Start tracking your daily biometrics using a wearable - ensuring you get the HealthQb Technologies, Inc. app to make the most of your wearable data and take the guesswork out of what to do first to make the greatest impact on your health and wellbeing.
7. Professional Help: If your symptoms are severe, it may be time to see a mental health professional. They can offer therapy options and medication if necessary.

Tips, Tricks, and Hacks: ??

• Color Therapy: Brighten up your living space with colorful decor.
• Engage the Senses: Uplifting scents like citrus, lavender, or mint can elevate your mood.
• Limit Alcohol: Alcohol is a depressant and can exacerbate SAD symptoms.
• Plan a Getaway: Plan a short trip to a sunnier location during the peak of winter.
• Take on a New Hobby: This can shift focus and provide a sense of accomplishment.

In Conclusion:

While my winter evolution from cookie monster to King of Snow might be unique to me, the journey from feeling SAD to empowered is achievable for many. Be proactive, laugh at life's quirks, and remember that seeking help and leaning on your community is okay.

Share this with someone who might need sunshine or a snowball duel challenge. Let's make this winter a little brighter together! ????

Remember to like, share, and comment! Let's create a warm community of support this winter.

#FromSADtoGLAD #MentalHealth #StayBright