10 Tips to Help with Seasonal Affective Disorder

Written By: Gabby Smith

December 27, 2024

As the seasons change, and the days seem to become shorter some people feel a little more sad or more tired than usual compared to the warmer months. This is called Seasonal Affective Disorder, or SAD for short. It usually happens in the fall and winter when there is less sunlight, and the temperatures begin to shift. But don’t worry! There are ways to feel better and make the most of every season of life. Here are 10 tips and strategies to help you feel happier during the colder months.

1. Get Outside

When the sun is shining, try to spend some time outside. Even if it’s cold, the sunlight can help lift your spirits. You can take a walk, visit a park, enjoy the beautiful leaves as they change, play in the snow, or just sit on a bench. Every little bit of sunshine counts!

2. Brighten Up Your Home

Make your home feel bright and cheerful! Open your curtains during the day to let in as much light as possible. You can also use bright colors in your room, like yellow or orange, to make it feel sunny inside. If you also enjoy celebrating holidays you can introduce a fun theme into your living space to add festive joy to your surroundings.

3. Stay Active

Exercise is a great way to feel better! Try to move your body every day. You can dance, jump, or even do yoga. When you exercise, your body releases chemicals that make you feel happy. It doesn’t have to be a lot—just 20 minutes is good!

4. Make a Routine

Having a daily routine can help you feel more stable and happier. Try to wake up and go to bed at the same time each day. You can also plan fun activities to look forward to, like a movie night or baking cookies with your family. Having a routine also helps to build consistency despite the changes and differences in daylight.

5. Talk to Someone

If you’re feeling sad, it’s okay to talk about it! You can share your feelings with a family member, a friend, or a teacher. Sometimes, just talking can help you feel a lot better. It is also encouraged to speak with a mental health professional who makes you feel safe and heard.

6. Eat Healthy Foods

Eating healthy foods can also make you feel happier! Try to eat fruits, vegetables, and whole grains. Foods like bananas, nuts, and fish are good for your brain. Drinking enough water is important too!

7. Try Light Therapy

Some people find that special lights can help them feel better. Light therapy uses a bright light that mimics sunlight. You sit near it for about 30 minutes each day.

8. Do Fun Activities

Find things that make you happy and keep your mind busy! You can read books, draw, or play games with friends. Doing fun activities can help you forget about the cold weather outside. Building new traditions also could help you to create a positive associations with the colder months.

9. Get Enough Sleep

Sleep is super important for feeling good. Try to get enough rest every night. If you feel tired during the day, take a short nap. But remember, don’t nap too long! This can make it harder to sleep at night.

10. Celebrate the Seasons

Instead of just wishing for sunny days, try to enjoy the unique things each season brings. In the fall, you can jump in leaves, and in winter, you can build a snowman! Try to find joy in each season and make new traditions with your family.

Resources to Learn More

1. National Institute of Mental Health (NIMH)

You can visit the NIMH website to find more information about Seasonal Affective Disorder and other mental health topics. They have helpful resources for kids and families.

2. American Psychological Association (APA)

The APA has lots of great tips on how to cope with SAD and other feelings. They help people understand their emotions better.

3. KidsHealth

This website is a wonderful resource for kids to learn about health and emotions. It has articles about how to feel better during tough times.

Feeling a little sad during the colder months is normal for many people. But with these 10 tips, you can help yourself feel happier and more energetic. Remember to get outside, talk to someone, and do fun activities. It’s all about finding ways to enjoy each day, no matter the weather! Don’t hesitate to take the first step – your well-being is worth it. Contact us at 217-203-2008, and let’s continue this empowering journey together.