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Winter is a special time of the year to look forward to, filled with its own kind of magic. Crisp air and gentle snowfalls create the perfect setting for cozy moments indoors and peaceful walks outside. It’s also a season to slow down, recharge, and embrace the beauty that comes with colder days.
For those with seasonal affective disorder (SAD), winter can be challenging. The mood disorder, which can cause depression, is associated with less sunlight during the winter. However, even if you don’t suffer from SAD, it’s still possible to experience negative mood changes during the winter months, which makes it important to stay proactive before the season starts, Vice reports.
How to Prepare for Winter
Through planning and self-care, the colder months can feel brighter and more balanced. Discover ways to minimize winter depression and boost your mood so you can get ahead.
Soak Up the Light
You can mimic the sunlight your body craves through light therapy, which uses artificial light to provide the benefits of outdoor light that you wouldn’t otherwise receive. While many people wait until they’re experiencing the winter blues to start light therapy, it’s better to be proactive and start light therapy early, before symptoms emerge.
You can also replicate the sunrise in your bedroom through a dawn simulator. “These devices gradually increase light in your bedroom to mimic a natural sunrise, making it easier to wake up during dark winter mornings,” Lindsay Richerson, a Mental Health Expert, tells Vice. “Setting one up now helps your body adjust gradually rather than facing that jarring shock of waking up in pitch darkness come December,” she adds.
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Boost Your Mood with Vitamin D
With less exposure to the sun’s rays, many don’t receive enough vitamin D during the fall and winter. “Vitamin D deficiency is strongly linked to seasonal depression,” says Richerson. “Start taking 1,000–2,000 IU daily in early autumn. By the time winter arrives, your levels will be where they need to be rather than playing catch-up when you’re already symptomatic.”
Plan Your Winter Routine Early
Routines can make a positive difference and add structure to your daily life, and ultimately help your nervous system. “It’s much easier to establish exercise habits, therapy appointments and social commitments when you’re still feeling good,” says Richerson. So start scheduling plans now, including regular gym classes to get into a healthy routine.
It’s also important to make an intention to see friends and family, according to SELF. Try filling your calendar with social activities you’re excited about, whether it’s a concert or a holiday craft night, to stay connected. Locking in social plans now prevents the hassle of coordinating schedules and coming up with ideas later on — when you may have less motivation.
Create a Comfort Kit for Darker Days
Finally, get prepared and creative, with pick-me-ups when you’re feeling less energetic, Vice recommends. “Stock up on things that bring you comfort and joy, including your favorite teas, cozy blankets, engaging books and craft supplies, whatever works for you,” Richerson advises. “When depression hits, even going to the shop feels overwhelming. Having these ready means one less barrier to self-care.”
The Importance of Getting an Early Start
Winter is approaching — which means shorter days. While you should reach out to a professional about medication and therapy, through staying proactive you can improve how you feel. So whether you experience SAD, or mood fluctuations during the winter months, make sure to prepare for the seasonal changes. Small actionable steps now can make a huge difference for the months ahead.
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