It is that time of year when Seasonal Affective Disorder, also known as SAD, shows its ugly head. Seasonal Affective Disorder, a type of depression, is experienced during the fall and winter. Most people begin experiencing the disorder when the days begin to shorten.
I’m going to share 6 tips to combat Seasonal Affective Disorder with you. You can do may things on your own such as, light therapy, CBD Oil, Gummies or Lotion but psychotherapy or medication may be needed in addition. Always check with your doctor for treatment. I am sharing with you what has worked really well for our family who are affected with this disorder.
6 tips to combat Seasonal Affective Disorder:
TIP 1. Light Therapy – Light Therapy has been the number 1 thing that has helped our family who suffer from Seasonal Affective Disorder.
This is the SAD lamp that I use and it is recommended by my mental health professional. All you need is 15 – 20 minutes daily, first thing in the morning when you get up – sit in front of this light or another SAD lamp that has 10,000 lux of light.
You can purchase a lamp on your own but if you have a prescription from your health care provider, it is covered by insurance. We have used our lights for about 15 years and the light bulbs are still going strong! My husband, son and myself each have our own light therapy lamp just like the one shown above!
Dawn Simulator – These are awesome little devices that you set on your bedside table. They wake you up slowly by using a series of increasingly bright light. So when it’s time to get up, the light is at its brightest, waking you up gradually.
TIP 2. CBD Topicals, edibles and oil – is the 2nd line of products that has greatly reduced my depression from seasonal affective disorder. I prefer to take oil drops which are highly effective for me. But, many people enjoy the ease and flavor of edibles. Whereas, many others prefer to soothe the blues with Martha Stewart Topical CBD lotions.
TIP 3. Vitamin D – Vitamin D deficiency is suggested to be one of the major factors in seasonal affective disorder. Think about the amount of time that you spend inside or unable to get into the sun. If you are in the sun you slather on sunscreen – you could be deficient! I was and I spent hours in the sun!
A physician or health care provider orders a specific blood test to see if you are clinically deficient. IF you are, adding supplemental Vitamin D3, “Cholecalciferol” and monitoring your blood levels will help you. See my story of how I found that I had a Vitamin D level of 11!
Tip 4. Exercise – Keep yourself moving, even though you don’t want to! Exercise releases endorphins, which are proven to improve mood. Go for a quick walk outside at lunchtime or find an exercise video online or on-demand.
Get Outside When the Sunshine is the Brightest – When it’s dark and cold outside, it’s so hard to want to look out into the world. However, it’s best to keep curtains or blinds open during the midday for when there is sunshine. If the sun is out, get out and do your exercise to get the most exposure possible.
Tip 5. Get Enough Sleep – Your rhythms are already disturbed by the change in the season, so get extra sleep by going to bed earlier and getting up at the same time every day.
Tip 6. Eat properly – Be sure to follow a balanced diet with a variety of healthy foods. Include as much fresh food as possible, especially fruits and vegetables. Eat foods in a multitude of colors!
These are just a few simple tips that everyone can do to feel better through the winter. Even if you don’t have seasonal affective disorder, we all want to feel our best.
Lindsay Giedosh says
I have HORRIBLE allergies, I need to try some of these tips asap
I’ve used several of these approaches, but never tried a light. Will have to look into getting one. Thanks for your tips!
A light has saved us from using or increasing medications!
Melissa S says
Good tips, I am going to have to look into a light. I have such a rough time here during the winter lights. My doctor tests all of his patients for vitamin D deficiency because it is always overcast here, especially during the fall and winter.
Melissa, we lived in Montana for 20 years and began using a light there..now we live in Alaska and HAVE to use one here for sure. Also in Alaska is when my MD began testing all her patients for Vit D deficiency. Having just moved here from Montana – Big Sky Country – with lots of sunshine I was shocked mine was terribly low! So I’ve also been taking Vit D supplements for years monitoring my blood levels.
Great tips. I have a depression year round, but it tends to worsen around mid fall.
Visiting thanks to the Inspiration Monday link party.
Hi Courtney! Hope you visit here more 🙂
The dawn simulator sounds interesting.. might have to try that out, thanks!
If my husband didn’t have to get up so early with an alarm! I would try using the dawn simulator 🙂
Nataile Brown says
I’m truly sorry to hear that so many people in your family are SAD sufferers. Although I’ve heard of light therapy, I’ve never heard of this light before. Such a cool product. I’ll have to let my friends that have it know about it. Thank-you for the great tips. 🙂
Thank you for your comments Nataile and thanks for sharing. This is a great light!
Karen Blasier says
Always need info on this disorder, glad to read it!
Thanks Karen, this is the time of year to begin treatment. I never realized you had to begin so early in the fall.
Really enjoyed reading the entire post, thank you!
So glad you read the entire post nikolina84!