Coping with Seasonal Affective Disorder: Tips for a Brighter Fall

Written by: Kristie Burkett, RP-Qualifying, MACP Candidate

Living in Vancouver means fall and winter bring on lots of rain and extra gloomy days. Seasonal Affective Disorder (SAD) is a form of depression that typically strikes during the dark and cold winter months, leaving many feeling stuck in a never-ending gloomy tunnel. But fear not, there are ways to brighten those days!

Here are some tips about how you can thrive this fall:

1. Let the Sunshine In

Sunlight is a natural mood booster. Try to spend some time outdoors during daylight hours, even if it's just a short walk. Open your curtains wide to let as much natural light into your living space as possible. You might also consider investing in a light therapy lamp, which mimics natural sunlight and can be a game-changer for combating SAD.

2. Prioritize Self-Care

Make self-care a non-negotiable part of your routine. Engage in activities that bring you joy and relaxation, whether reading a good book, taking a hot bath, or practicing yoga. Taking care of your physical and emotional needs can help.

3. Stay Active

Exercise is powerful at combatting SAD. It releases endorphins, which are your brain's natural mood lifters. You don't have to run a marathon – dancing or even a brisk walk will do the trick.

4. Connect with Others

Isolation can exacerbate the symptoms of SAD. Try to maintain social connections. Reach out to friends and family, join a support group, or consider counselling or therapy. Sharing your feelings and experiences with others can be incredibly therapeutic.

4. Mindful Eating

Your diet plays a big role in how you feel. Try to consume a balanced diet rich in fruits, vegetables, whole grains, and lean proteins. Avoid excessive caffeine and sugary snacks, as they can lead to energy crashes and mood swings.

5. Establish a Routine

Creating a daily schedule can provide structure and stability during the darker months. Stick to a regular sleep schedule and try to wake up and go to bed at the same time each day. A consistent routine can help regulate your body's internal clock.

6. Practice Mindfulness

Mindfulness techniques, such as meditation and deep breathing exercises, can help you manage stress and improve your mood. Incorporate these practices into your daily routine, and you'll find they provide a welcome mental respite.

There is help for Seasonal Affective Disorder (SAD)

If SAD is severely impacting your life, don't hesitate to seek professional help. A counsellor or therapist can provide strategies and support tailored to your specific needs. Book a consultation to find out how we can support you through the winter months and beyond.

With the right strategies and support, you can navigate the dark days of winter and emerge into the bright promise of spring. Try these tips to see what works for you, and don't hesitate to reach out for help when needed. Your mental health is worth the effort, I promise you that.

Looking for more support and resources?

Check out the blog Blue Monday: How to Cope with the Winter Blues which includes other tips for easing the symptoms of seasonal depression.