5 Tools to Help SAD or Seasonal Depression

There are many things you can do to help lessen the effects of SAD. And it helps to have many tools at your disposal, so you have the confidence of knowing you can handle it!

​Here’s a list of things you can start doing in the fall and early winter to care for your body and mental health. I hope you find them helpful and I hope you are able to adapt each one to fit your needs and likes!
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1. The best way to beat SAD is to start early! If you have had a down winter in the past, it’s likely to happen again. And even though each year the cold weather and loss of daylight  sneak up on us, it’s best to start in October or November. But if you are reading this and it’s much later, that doesn’t mean it’s too late! It’s never too late or too little to take care of yourself! 
2. Light! The best fight against the seasonal changes is to make your own sun. Get a therapeutic light that mimics sunlight. There are many options, the important factor is the number of lux. The research says to get a light that has 10,000 Lux. I use the NatureBright Suntouch Plus I got from Amazon, I've had it for a few years. Here’s a few tips for using the light. Try to get 30 minutes in front of the light and do it the morning.  Don’t worry, you don’t have to look right at the light, you shouldn’t. Put the light at an angle, so it shines onto the peripheral vision and around two feet away. It’s okay to break up the time. It’s small so it will fit on a bathroom or kitchen counter. Make it fit it into your routine. That way you are likely to stick with it all winter. Soon you will love it and notice a lack of energy if you don’t use the light.
3. Exercise! Make a commitment to get more exercise throughout the day. Keep your expectations realistic. Park farther away from the store, in the winter this is a big feat! Take the stairs. Do some lunges while you are standing in front of your Nature Bright therapy light. If you can get an extra 10 minutes of movement in 3 times a day, you are doing great! Exercise helps your body balance and releases happy hormones. And best of all, it boosts your mental health because you get a sense of accomplishment and it feels good to know you are doing something for your body, mind and spirit! 
4. Food! Even though you may only have an appetite for comfort foods, make yourself eat more vegetables and healthy fats. I love roasted vegetables in the winter, and you can roast them in yummy avocado oil and salt, which satisfies the comfort food cravings. Add in healthy vegetables and fats before trying to eliminate junk foods. This way you don’t feel deprived and your body will be getting the nutrients it needs. Once you have added in a lot more veggies and good fats, start to cut out the sugars and processed foods. It’ll be easier on your body and mind if you do it this way because your blood sugars will be more stable and you won’t get hangry.  
5. Inspiration! Get inspired and get out of routine. Doing something new or rediscovering an old hobby can give your spirit and mind an extra boost. What do you love to do? Is there something you used to love, but have forgotten about? Maybe getting together with an old friend or visiting a museum can spark some ideas or inspiration.

If you are feeling so down that you don’t have enough energy or ability try any of these, it’s time to seek some professional help. A professional can help your body get back into balance and give you more tools, it’s the right thing to do.
 
I hope these 5 Tools to help SAD are helpful! If you are only able to implement one of them, start with the therapy light! Even if you don’t have SAD, the light will help cheer you up and energize your body. 

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