Seasonal affective disorder is a form of seasonal depression triggered by the change in the seasons. It commonly occurs in the winter but can also occur in the summer, too. This disorder affects 1-10% of the population in the United States, according to Yumi Sakugwa artist and editor of the blog Wonder How To. Symptoms of SAD include tiredness, fatigue, depression, body aches, trouble concentrating, crying spells, poor sleep and decreased activity levels. Many people don’t realize that SAD is a natural drop in serotonin levels in the brain due to lack of sunlight! There are plenty of remedies you can practice to prevent and treat SAD in the comfort of your own home, on your own time.  

SAD mostly occurs due to lack of exposure to sunlight. To treat this try to maximize your time in the sun by getting up early and going outside. Try to take your lunch breaks during school or work outside and take frequent walks! Just because it is cloudy out doesn’t mean you can’t still get the benefits from the sun. Another way to reduce sadness during the cold months is to invest in a light therapy box. A light therapy box is a tool that produces ultraviolet rays. Sit in front of one for 30 minutes a day, it helps stimulate your body’s circadian rhythms that can improve your sleep-wake or body-temperature cycles. You can also try waking up with a dawn simulator. Unlike alarm clocks, dawn simulators gradually brighten in intensity like the sun, which can  help people with SAD. Both of these products can be purchased online or at your local stores (Best Buy, Walgreens, Walmart, etc.). 

It is so easy to stay home where it is nice and warm and isolate yourself from everyone during fall and winter. It is extremely important that you stay socially active and focus on the fun aspects of winter. Some fun and festive activities may include baking cookies, sledding, driving through Christmas lights, or drinking hot drinks while snuggled up with your family. If possible, take a vacation somewhere with a warmer climate with the people you love.

Feeling down not only has a lot to do with the weather outside but also the environment you surround yourself with indoors. Paint your indoor walls a light color. Trim shrubs, hedges or branches that block sunlight from coming into your windows. Clean up your space everyday to maintain a healthy setting. Doing a deep clean of your dirty space can also help tidy up your brain. This will help clear out any clutter and keep your room, and your thoughts organized. Decorate your space with vibrant colors and bright lights! Even though cleaning may feel like a mundane task, it can help you feel a sense of accomplishment, happiness and pride. 

Overall, the winter months can be unbearable for many people but SAD can be very preventable when attacked in the correct ways. The information in this article is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Please seek the help of a doctor or mental health professional if you have concerns or questions.