Self-Help Strategies for SAD

Here in this post, we are providing “Self-Help Strategies for SAD”. You can discuss your concerns about mental health in our community, and we will provide you with tips and solutions in a short time. Keep visiting Mental Health.


Following are the self-help strategies for SAD:

  • Practice good sleep hygiene
  • Get outside as much as possible
  • Minimize stress
  • Limit sunlight
  • Be consistent
Self-Help Strategies for SAD
Self-Help Strategies for SAD

Practice good sleep hygiene

 Try to go to bed and wake up at the same time every day. Avoid electronics a few hours before your bedtime, which tend to activate the brain. Create a relaxing environment in your bedroom. Spray or diffuse essential oils that are known for their calming effects, such as lavender. If you have summertime depression, turn up the air conditioner, use darkening shades, and don’t use night lights.

Get outside as much as possible

If you have wintertime depression, take daily walks. Spend your lunch hour sitting on a park bench. Sit by an open window as sunlight streams in. Try to participate in outdoor wintertime activities, such as skiing or snowshoeing.

Minimize stress

Stress can deepen a depression. Dr. Rosenthal, who first described SAD in the 1980s, suggests minimizing stress as much as possible (e.g., don’t take on projects with a spring deadline if you struggle with wintertime depression). He also suggests practicing meditation. Rosenthal has personally found Transcendental Meditation (TM) to help him in managing his own SAD symptoms. There are many types of meditation practices, so consider trying different options when you’re well, so one becomes part of your daily routine.
Exercise is critical in boosting your energy and mood and in reducing stress. If you have wintertime depression, you might take your exercise outside. If you have summertime depression, you might exercise indoors: Take a dance class, do a yoga DVD at home, or join a gym (if you actually want to). The key is to find enjoyable ways to move your body.

Limit sunlight

For individuals with summertime depression, limiting sunlight, especially in the late afternoons and evenings, may help to reduce symptoms. You can do simple things such as wear sunglasses and again exercise indoors.

Be consistent

If you’re using a lightbox, make sure you’re using it daily at the same time. If you’re seeing a therapist, make sure you’re attending all your sessions. If you’re taking medication, make sure to take it every day as prescribed—and raise any questions or concerns you might have with your prescribing physician. Never stop taking the medication without first consulting your doctor.



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