Outsmart the Winter Blues: Five Key Strategies

Outsmart the Winter Blues: Five Key Strategies

Nov 4, 2023

Nov 4, 2023

Five Ways to Shield Yourself from Seasonal Affective Disorder as Daylight Savings Ends

As we wave goodbye to daylight savings time, many of us greet the start of a long, darker winter. While this season brings cozy nights and festive lights, it can also herald the onset of Seasonal Affective Disorder (SAD) for some. If you find yourself feeling the winter blues, you're not alone.

When I first moved to Seattle, I was confident my background would shield me from SAD. Yet, I was taken aback by its creeping shadow. Investing in a "happy light" was a game-changer, and now it's an indispensable part of my morning ritual. The research supporting bright light therapy is compelling and well-founded.

To keep your spirits high and your days bright, consider these five preventative measures:

  1. Catch the Rays: Soak in as much natural sunlight as you can. Even a brief lunchtime walk can work wonders.

  2. Boost with Vitamin D: With the sun playing hide and seek, supplementing with vitamin D can be vital.

  3. Move Your Body: Exercise isn't just great for your physical health; it's a proven mood lifter.

  4. Rhythmic Living: A structured daily routine, especially with sleep, can help stabilize your mood.

  5. Professional Help: Pay attention to the warning signs. If your symptoms become overwhelming, it's crucial to seek guidance from a therapist.

As we prepare for the shorter days ahead, these tips can be your armor against SAD. And remember, if the winter blues become too much, reaching out for professional help is a sign of strength, not weakness.

Stay warm and well-lit, Dr. Holly


References

Kaplan, K. A., Mashash, M., Williams, R., Batchelder, H., Starr-Glass, L., & Zeitzer, J. M. (2019). Effect of light flashes vs sham therapy during sleep with adjunct cognitive behavioral therapy on sleep quality among adolescents: a randomized clinical trial. JAMA Network Open, 2(9), e1911944-e1911944.

Melrose, S. (2015). Seasonal affective disorder: an overview of assessment and treatment approaches. Depression research and treatment, 2015.


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Disclaimer

This website serves informational purposes only and is not a substitute for professional psychological advice. Engaging with the content here does not establish a doctor-patient relationship with Holly Batchelder, PhD. For any specific concerns, consult a qualified healthcare provider. Electronic communications with Holly Batchelder, PhD, are not considered privileged doctor-patient interactions. Holly Batchelder, PhD, PLLC © Copyright. All Rights Reserved.

© Holly Batchelder, PhD PLLC

Online Therapy
Proud Member of TherapyDen

Serving PSYPACT states via telehealth

Alabama, Arizona, Arkansas, Colorado, Commonwealth of the Northern Mariana Islands, Connecticut, Delaware, District of Columbia, Florida, Georgia, Idaho, Illinois, Indiana, Kansas, Kentucky, Maine, Maryland, Michigan, Minnesota, Missouri, Nebraska, Nevada, New Hampshire, New Jersey, North Carolina, North Dakota, Ohio, Oklahoma, Pennsylvania, Rhode Island, South Carolina, Tennessee, Texas, Utah, Virginia, Washington, West Virginia, Wisconsin, Wyoming.

Disclaimer

This website serves informational purposes only and is not a substitute for professional psychological advice. Engaging with the content here does not establish a doctor-patient relationship with Holly Batchelder, PhD. For any specific concerns, consult a qualified healthcare provider. Electronic communications with Holly Batchelder, PhD, are not considered privileged doctor-patient interactions. Holly Batchelder, PhD, PLLC © Copyright. All Rights Reserved.

© Holly Batchelder, PhD PLLC

Online Therapy
Proud Member of TherapyDen

Serving PSYPACT states via telehealth

Alabama, Arizona, Arkansas, Colorado, Commonwealth of the Northern Mariana Islands, Connecticut, Delaware, District of Columbia, Florida, Georgia, Idaho, Illinois, Indiana, Kansas, Kentucky, Maine, Maryland, Michigan, Minnesota, Missouri, Nebraska, Nevada, New Hampshire, New Jersey, North Carolina, North Dakota, Ohio, Oklahoma, Pennsylvania, Rhode Island, South Carolina, Tennessee, Texas, Utah, Virginia, Washington, West Virginia, Wisconsin, Wyoming.

Disclaimer

This website serves informational purposes only and is not a substitute for professional psychological advice. Engaging with the content here does not establish a doctor-patient relationship with Holly Batchelder, PhD. For any specific concerns, consult a qualified healthcare provider. Electronic communications with Holly Batchelder, PhD, are not considered privileged doctor-patient interactions. Holly Batchelder, PhD, PLLC © Copyright. All Rights Reserved.

© Holly Batchelder, PhD PLLC