Fight Off the Seasonal Depression During this Unusually Cold Summer
As the days grow longer and summer arrives, many of us expect warmth, sunshine, and the vibrant energy that comes with the season. However, this year (atleast in Switzerland), the weather has thrown us a curveball: a colder-than-usual summer. For those who struggle with Seasonal Affective Disorder (SAD), this unexpected chill can exacerbate feelings of depression and make it difficult to find joy in the season.
Seasonal Affective Disorder is a type of depression that occurs at specific times of the year, usually in the winter months when sunlight is scarce. However, unusual weather patterns, like a cold summer, can also trigger or worsen these symptoms. If you find yourself feeling down despite the season, here are some tips to help manage your mood and embrace the summer months.
1. Maximize Natural Light Exposure
Even if it's colder, try to spend as much time as possible outside during daylight hours. Natural light is a powerful mood enhancer. Aim for at least 30 minutes to an hour of sunlight each day. If the weather makes this challenging, consider using a light therapy box, which mimics natural sunlight and can be particularly effective for those with SAD.
2. Stay Active
Exercise is a proven method to boost your mood. While cold weather might deter outdoor activities, try to find indoor alternatives like yoga, swimming, or even at-home workout routines. Physical activity increases the production of endorphins, which can help alleviate feelings of depression.
3. Maintain a Healthy Diet
What you eat can significantly impact how you feel. Incorporate foods rich in omega-3 fatty acids, such as salmon, walnuts, and flaxseeds, as they can improve brain health and mood. Additionally, try to maintain a balanced diet with plenty of fruits, vegetables, and whole grains to keep your energy levels stable.
4. Create a Cozy Indoor Environment
Since spending time outside might not be as enjoyable, make your home a sanctuary. Use warm lighting, soft blankets, and comforting scents like lavender or vanilla. Creating a cozy and inviting space can help improve your mood and make you feel more at ease.
5. Stay Connected with Loved Ones
Social support is crucial for managing depression. Make an effort to stay connected with friends and family, whether through phone calls, video chats, or small, safe gatherings. Sharing your feelings and experiences with others can provide emotional relief and strengthen your support network.
6. Engage in Fun Activities
Identify activities that bring you joy and make them a priority. Whether it's reading, painting, gardening, or watching your favorite movies, engaging in hobbies can be a powerful antidote to depressive feelings. Scheduling regular time for these activities can give you something to look forward to.
7. Practice Mindfulness and Relaxation Techniques
Mindfulness, meditation, and deep-breathing exercises can help manage stress and improve your overall well-being. These practices encourage you to stay present and reduce negative thought patterns. Apps like Headspace or Calm offer guided sessions that can be easily integrated into your daily routine.
8. Seek Professional Help
If you find that your symptoms persist or worsen, it may be time to seek help from a mental health professional. Therapy, especially cognitive-behavioral therapy (CBT), has been shown to be effective in treating SAD. As a psychologist, I can work with you to develop coping strategies tailored to your specific needs.
Embrace the Season in New Ways
While a colder summer might feel like a disappointment, it also presents an opportunity to embrace the season in new and creative ways. Explore different activities, create new traditions, and be kind to yourself as you navigate these changes. Remember, managing seasonal depression is a journey, and it's okay to seek help along the way.
If you or someone you know is struggling with seasonal depression, don't hesitate to reach out to me to schedule an appointment. I am here to support you and to help you find the path to a brighter, more balanced life.