Living with seasonal affective disorder (SAD) can prove challenging, but there are several practical self-care strategies that one can implement to help them cope. This Bupropion guide has important suggestions they ought to consider.
Often, different strategies will work for different people, with their efficiency changing from time to time. Therefore, if a strategy doesn’t work, the ideal thing is not to pressurize oneself. Instead, leave it alone and try it at a later date.
Examples Of Practical Self-Care Strategies You Can Try Out Include:
1) Follow a Routine
For people with SAD, there’s usually a tendency to want to isolate oneself and stay at home all day. The lack of sunlight has been seen to make some people less motivated, causing them to hide indoors.
Isolating oneself can lead to the emergence of other strong feelings, adding to the reason for wanting to remain indoors, ultimately leaving an individual stuck in a repetitive cycle. Thus, developing a routine that sees a person engaging in different activities during the day is crucial.
2) Invest in a Dawn Simulator
Dawn simulators are a type of alarm clock capable of imitating natural sunlight. Its light will increase in intensity as the time to wake up approaches. There are studies that suggest that this clock can assist in reducing depressive symptoms.
Furthermore, the fact that the user will get exposed to its light immediately after they wake up, without straining their eyes, means it can be a good addition to the light box therapy.
3) Talk to Someone
Most people have a hard time reaching out when they’re unwell. However, it’s good to share how you’re feeling with others. In cases where you’re unable to talk to those around you or think you may need additional support, consider contacting a helpline such as:
Campaign Against Living Miserably (CALM): It’s a helpline that provides support to any person who wants to talk. Their helpline number is 0800 58 58 58, and they’re available from 5 pm to midnight daily.
Samaritans are open 24/7/365 and have individuals who are willing to listen to anything that may have upset you. Their toll-free number is 116 123, and they can also be reached by email at [email protected].
4) Go Outside For a Walk
Exercising can boost your mood levels as it helps the body release chemicals such as endorphins and serotonin. These chemicals will make you feel good,
making coping with elevated stress levels easier.
Please note that exercising doesn’t necessarily mean heading to the gym for a workout. Any simple exercise will do, including taking a brisk 10 to 15-minute walk in the evenings or early mornings.
5) Seek Professional Help
Talking to a professional can help manage SAD, especially given that this is a form of depression. Professionals who have specialized in mental health disorders can prove invaluable in recommending a treatment plan that aligns with your lifestyle and symptoms.
If you don’t have access to a mental health professional, consider checking out these mental health apps. They will help in matching you with a therapist based on the answers you give on the questionnaire.
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