Tips for Kicking the Seasonal Depression During Daylight Savings

Nov 8

Daylight Saving Time, with its shorter days and longer nights, can make Seasonal Affective Disorder or winter blues feel more intense. Although this happens literally every year, it never really seems to get easier. But, there’s no reason to let it get you down, so here are some tips to help you fight off seasonal depression and make the most of the daylight:

1. Start Your Day with Morning Sunlight

Try to wake up earlier to capture as much natural sunlight as possible. Exposure to morning light, even on cloudy days, can help reset your circadian rhythm, boost serotonin levels, and improve mood. Go outside for a short walk or position yourself by a bright window to soak up natural light early in the day. I know in the moment it can be so tempting to sleep in, but try to avoid doing this so that you are able to maximize the time when the sun is out.

2. Invest in a Light Therapy Box

Light therapy boxes simulate sunlight and can significantly help people struggling with SAD. Aim for a 10,000-lux box and use it in the morning for 20-30 minutes to boost energy and mood.

3. Stick to a Consistent Routine

With the disruption in your sleep-wake cycle due to Daylight Saving Time, it’s essential to establish a regular sleep, diet, and exercise routine. Keeping your body on a consistent schedule supports your circadian rhythm and balances energy levels, which can improve your mental health.

4. Stay Active During the Day

Physical activity boosts endorphins, helps reduce stress, and supports better sleep, which can be challenging during darker months. Aim for outdoor exercise during daylight hours, such as a brisk walk or jog, to double the benefits with natural light exposure. Also, taking classes can help as well because it can feel so much more motivating to actually get out of the house and be around others, especially if you tend to be more of a homebody.

5. Opt for a Balanced, Mood-Boosting Diet

Eat a diet rich in omega-3s, lean proteins, and complex carbs. Foods like salmon, nuts, whole grains, and leafy greens can help stabilize blood sugar and elevate serotonin levels. Reduce sugars and processed carbs, as they can lead to energy crashes and mood dips.

6. Take Vitamin D Supplements

With fewer daylight hours, it’s common to have low vitamin D levels, which are linked to mood. Taking a vitamin D supplement can help, but it’s best to consult a healthcare provider to determine the right amount for you.

7. Make Time for Relaxation and Mindfulness

Practice mindfulness activities like meditation, journaling, or breathing exercises to help manage stress and promote calm. These practices can help you process emotions, alleviate stress, and stay grounded through seasonal shifts.

8. Stay Connected with Loved Ones

Socializing, even over the phone, is essential for mental health during the winter. Try to plan regular check-ins or outings with your besties, which can counter feelings of isolation and increase happiness.