Self-Care as the Seasons Change

As the seasons change, it’s easy to get caught up in what’s coming: fall festivals, pumpkin carving, foliage, hot apple cider. Every season brings fun new activities and changes, but some seasons are harder for certain people due to Seasonal Affective Disorder. According to the National Institute of Mental Health, “Seasonal Affective Disorder (SAD) is a type of depression that comes and goes with the seasons, typically starting in late fall and early winter and going away during the spring and summer.”

Research hasn’t proven what the cause of SAD is, but scientists believe it has something to do with the shorter days of the winter season. The lack of sunlight in the colder months can alter our internal rhythms to the point where it can affect our mental health. However, there are ways to prepare yourself. Here are 4 ways to get yourself mentally prepared for the colder months:

Try Light Therapy

One of the most recommended ways to treat Seasonal Affective Disorder is to use light therapy (also known as phototherapy). You can purchase a lightbox to use at home. These light therapy boxes shine bright light, which mimics the sun. Since SAD is believed to be connected to a lack of sunlight in the winter, many folks find that light therapy can help relieve their symptoms. As always, make sure to check with a doctor before starting light therapy to make sure that it’s the right choice for you.

Get Up at a Different Time

Since there is less sunlight in the winter, try shifting your wake-up time to maximize your time in the sun. You can set your alarm to wake up closer to when the sun comes up, so you experience more daylight. You can also get your body used to the morning light in the mornings leading up to winter.

Treat Yourself

Winter can seem to last forever. If you can break up the monotony with a getaway, you should go for it. Vacations aren’t always affordable, but try to give yourself a bunch of little things to look forward to. It could be visiting a friend, going to a concert or event you enjoy, or even a staycation where you focus on self-care and treating yourself well. Try to plan out a few little rewards for yourself before the season starts and you start feeling down. If you know you have those things to look forward to, it can help to get you through the fall & winter.

Find a Therapist

You don’t have to deal with Seasonal Affective Disorder on your own. If you want a dedicated place where you can go to discuss how you’re feeling, this might be the perfect time to start or restart therapy. Your therapist can help you come up with more personalized ways to manage any changes and can give you a safe space to feel your feelings.