7 great seasonal affective disorder self-care tips

As the days get shorter and colder, many people face the return of seasonal depression. Seasonal Affective Disorder, or SAD as it’s more commonly known, affects an estimated 10 million Americans (and impacts women at a rate four times higher than men). While there’s no cure for SAD, there are steps you can take that may help alleviate the symptoms you feel.

These suggestions can’t (and shouldn’t) replace any medication or advice your healthcare professional recommends, but there can be great ways to make the hard days feel a little easier and winter nights a little less dark.

1. SAD light therapy lamps let the sun in

One reason that SAD tends to occur in the fall and winter months is because there is significantly less natural sunlight during that time of year. This planetary change can have a surprisingly large effect on mood. Some may find themselves going into and leaving work or school in the dark, never seeing the sun during the day at all. Others may see the sun through windows but can’t venture outside because of cold temperatures or time crunches.

To correct any changes in sleep pattern or lack in energy, consider buying a SAD lamp that simulates the sun's natural light. These clever devices from Loftie and Verilux are designed to emulate the positive benefits of daily sunshine but can be programmed whenever you need to boost your mood. A dawn lamp can help you wake up on a natural schedule, while a tabletop lamp sits by a desk or sofa and can be used periodically on days when you haven’t made it outside.

2. Comfy essentials for a depression day box

On major depression days, it can be extra helpful to have a kit pre-made to assist in the coping process. Just pull together a depression day box full of your favorite items that are sure to give you a lift and remind you that, even though today feels dark, you only have to take the discomfort one minute at a time. Though you can read our tips for how to create a full kit at the link above, this Chanasya blanket and weighted heating pad are two of my favorite items in my own kit.

3. Low-maintenance plants make great indoor companions

Taking care of something besides yourself can be a good way to stay mentally present and may provide a dopamine boost when you see the progress your work has created. While pets provide company to combat loneliness, they often involve lots of extra work, money, and pressure.

If you live alone and aren’t sure you’re up to the pet lifestyle, or if you just aren’t a pet person, plants are a decent alternative with a host of beneficial qualities. Just make sure to look into low-maintenance plants. While no plant is unkillable, there are some that are especially suited to toughing it out on their own. The Snake Plant and subscription box linked below may offer a good place to start.

4. VR or Fitbit to gameify your exercise routine

You’re probably sick of hearing it by now, but it has to be said: Exercise is oftentimes one of the best activities you can do to manage your winter depression. However, since part of depression is often your brain’s resistance to doing things you need to do, mustering the will to attempt exercise can be easier said than done. Just remember that a little exercise is always better than none, and avoid beating yourself up over any missed days.

To help motivate yourself, consider gamifying your routine. Apps like Pokemon Go and ZRX: Zombies Run can help you feel like you’re the main character of a real-life TV show or video game. If you want something more immersive, a VR headset paired with a game like Beat Saber is a great way to get moving and have fun at the same time. For those who are more competitive, a Fitbit or other activity tracker can facilitate low-pressure contests with your friends and family to see who gets moving the most.

5. Gatherings to help you connect

When depression hits, it’s easy to retreat into yourself and isolate from those you love. To avoid this, consider setting up a recurring night to spend time with friends or family. By having it on the calendar, you’re more likely to make yourself participate even on an especially bad day. Create a low-pressure purpose for hanging out, such as watching a movie together or playing a board game. Consider popular party games that won’t put anyone on the spot or embarrass anyone, such as Quiplash and other Jackbox games.

If you want something with a little more interaction, my friends have found great success hosting “PowerPoint parties” where each person shows up with a five-minute presentation on a topic they love. It’s a great way to learn about your friends and feel a rush of serotonin while you share your passions with those you care about.

6. Envelop all your senses in cozy items

When consumed by winter blues, it’s easy to feel disconnected from the rest of the world. To ground yourself, it can help to engage all five of your senses. Create a cocoon of your favorite foods, put on your favorite piece of media, (whether it’s a movie, TV show, video game, or book—we’re not judging) and just let yourself be.

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Snuggle into a compression item or other soft gear that makes you feel cozy, slide on some noise-canceling headphones to immerse yourself in your chosen activity, and light your favorite candle to make the experience complete.

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7. Depression and mindfulness journals offer soothing prompts

Sometimes it can be hard to put into words how you’re feeling, but the potential benefits of doing so are numerous. As a writer who hates discussing her feelings, (yes, I see the irony) this can be a particular challenge for me and is something I work on often. If you’re unsure how to begin exploring your feelings, consider a guided journal like the ones featured below.

If you want a really low-pressure way to start, you can try what my therapist suggested to me: Just sit down and write every thought that comes to mind. Even if you’re just writing “I am sad” over and over, eventually, other emotions might emerge. You may be surprised just how much lighter you feel after putting some words onto paper. This Depression Journal and Mood Tracker may offer the relief you seek.