Beating Seasonal Affective Disorder: Ways to Improve Your Mood

by Barb Casper

1. Create a Positive Environment:
   Surround yourself with things that bring you joy. Decorate your living and working spaces with uplifting colors, photos, or items which hold positive memories. A pleasant environment can have a significant impact on your mood.
2. Establish a Routine:
   Having a structured schedule can provide a sense of stability and predictability. This may help manage symptoms of SAD.
3. Set Realistic Goals:
   Break down tasks into smaller, manageable goals. Accomplishing even small objectives can give you a sense of achievement and boost your mood. Be kind to yourself and celebrate your successes.
4. Mindfulness and Relaxation Techniques:
   Practice mindfulness meditation or relaxation techniques to help reduce stress and improve your overall mental well-being. These practices can be effective in managing symptoms of depression and anxiety.
5. Engage in Hobbies and Activities:
   Pursue activities you enjoy and that bring you a sense of fulfillment. Whether it’s a hobby, creative expression, or a recreational activity, doing things you love can contribute positively to your mental health.
6. Stay Hydrated:
   Dehydration can affect mood and energy levels. Ensure you’re drinking enough water throughout the day to stay properly hydrated, as this can have a positive impact on your overall well-being.
7. Quality Sleep:
   Establish a consistent sleep schedule and create a sleep-friendly environment. Aim for 7-9 hours of quality sleep each night. Poor sleep can exacerbate symptoms of depression, so prioritize good sleep hygiene.
8. Consider Professional Help:
   If your symptoms persist or worsen, seeking help from a qualified professional is crucial to address your specific needs.
9. Express Yourself Creatively:
   Engage in creative outlets such as writing, drawing, painting, or playing a musical instrument. Expressing yourself creatively can be therapeutic and contribute to improved mood.
10. Connect with Nature:
    Spend time outdoors, even during colder months. Nature has a calming effect on the mind, and exposure to natural elements can positively influence your mood. Consider activities like hiking, walking in a park, or simply enjoying the fresh air.

Remember, the effectiveness of these strategies can vary from person to person, and it’s essential to tailor them to your individual preferences and needs. If you’re struggling with Seasonal Affective Disorder, consulting with a naturopathic doctor can provide personalized guidance, support, and access to natural health modalities to help improve mood.