Self Care Tips to Combat Seasonal Affective Disorder
by Alyssa Towns (Swantkoski)
With 2020 behind us and a new year filled with new goals and optimism in full swing, the reality of winter and its short days, paired with the bitter cold, is sinking in. And for millions of Americans—particularly more women more than men—winter brings with it a dose of Seasonal Affective Disorder (SAD). SAD is a form of seasonal depression associated with the reduced amount of daylight in the fall and winter months. Winter is a tough season for me, but over the years, I've come to realize the benefits and power of transitioning my self-care rituals with the seasons to improve the state of my mental health—and you should, too.
With each changing season, we often need different routines and activities to support our mental, physical, and emotional well-being. Our daily life, career demands, wardrobe, skincare needs, fitness regimens, diet, and social lives may vary with the seasons.
You've likely heard numerous times how valuable and crucial self-care is to one's success, and it's no secret that a holistic self-care routine offers a host of benefits—including improved health both physically and mentally, cultivating resilience, and reducing stress. We can capitalize on the benefits of self-care by transitioning our favorite rituals and routines with the seasons.
This winter, I'm switching up my self-care rituals to combat the symptoms of SAD I often experience. The following are areas I'm focusing on and adjusting—might I suggest you do the same?
(1) I’m adjusting my fitness routine
With colder temperatures and less daylight often comes less physical activity altogether. There's something so enticing about choosing a cozy blanket on the couch over hopping in the car and heading to a nearby pilates class. Consider mixing up the type of exercise you do during this time. Maybe you don't enjoy cardio as much during the winter as you do when you can jog outside, so instead, you'll opt for slow-paced yoga classes—because that's the type of movement your body craves in this season.
Or perhaps, during the summer, you love exercising outside, but you're not keen on post-work exercise now that the sun sets in the early evening. Try adjusting your schedule to allow for a morning workout and enjoy some sunlight in the early hours. Listen to your body and make adjustments that work well with your schedule and the seasonal elements.
(2) I’m prioritizing rest
Perhaps it's because we see the sun for fewer hours, making us feel more sleepy overall, but I generally crave more rest and longer sleeping hours during the winter months. Rest and quality sleep play a key role in our energy levels, and there's no harm in adding extra sleep to your schedule for an energy boost to help you power through.
(3) I’m swapping out my skincare products for winter-friendly ones
Your closet staples aren't the only things you should be changing with the seasons (unless the weather doesn't change much where you are, but that's beside the point). You aren't doing your skin any favors if you keep the same routine without considering dropping temperatures, dry air and winter winds, etc.
Taking care of your skin and feeling your best can help combat those pesky winter blues. Some of us need small regimen shifts, while others may need a complete overhaul depending on our skin type and needs. If you haven't transitioned your skincare routine with the seasons before, here are some dermatologist-recommend switch-ups worth considering.
(4) I’m starting my days off on the right foot
The winter days are short and the nights are long, which often welcomes fatigue, social withdrawal, and agitation in the evenings for me. To combat these unpleasant evening feelings, try starting your day doing something you want to do to set a positive tone for the day ahead. Whether it's walking to grab a coffee, reading a book, working out or anything else that lights you up, consider starting your day with that activity. Cultivating a morning routine that fulfills you will help mitigate those less desirable feelings as they creep in throughout the day.
(5) I’m refreshing my space
Get excited about the amount of time you'll be spending indoors this winter by creating a cozy atmosphere you can't get enough of: a Danish concept otherwise known as hygge. Pursue feelings of comfort and warmth through irresistible knit blankets, aromatherapy and hot beverages, for example. Rearrange your furniture to spark feelings of excitement and newness. You’ll be glad you did.
(6) I’m spending quality time with myself
For many—myself included—summer schedules fill up with social interactions—from workout classes and happy hours to sporting events, hikes, camping, and everything in-between. But colder temperatures, less frequent social outings and more time spent indoors creates the perfect opportunity to spend more quality time with yourself, whatever that looks like for you.
Maybe you implement a daily journaling practice to get more in touch with how you're feeling each day, or perhaps you schedule weekly therapy sessions. Take advantage of this downtime and give yourself a little extra love.
Above all, please note: while a well-intentioned self-care ritual can assist with SAD symptoms, it's imperative to seek medical treatment if you need it. Shifting your self-care rituals might be beneficial, but these suggestions do not replace help from a medical or mental health professional.
Alyssa spends her days working in the digital marketing industry and is passionate about sharing her personal experiences through writing growth, productivity, and wellness features. She spends her free time adventuring through Colorado and beyond with her high school sweetheart, reading self-help books, and practicing yoga in the comfort of her apartment, thanks to the Yoga with Adriene YouTube channel. Catch her latest musings here.
