Coping Strategies To Alleviate Seasonal Depression

Dear York Prep Community,                    
                                                                        
Happy new year and welcome back to school! The new year and the start of a new semester can be exciting for some but daunting for others. It can feel difficult to motivate in the dead of winter. In fact, some of us really struggle with the “winter blues,” clinically known as Seasonal Affective Disorder or SAD. It’s normal to feel a range of different emotions throughout your day-to-day life and sadness is one of them. However, if you’re feeling a persistently low mood around this time of year, it might be SAD. With the colder and darker days, people tend to feel less energy, can be less productive, and may even feel hopeless. If you find yourself experiencing some of these symptoms, try these coping strategies to alleviate your seasonal depression.
 
Get more natural sunlight
Depending on where you live, getting outdoors and into the sunlight can actually be hard to do. Here in New York, we have lots of gray winter days. But every once in a while, the sun shines and it’s glorious! Get outside and soak in the sun. Doctors say we need approximately 15 minutes of sunlight a day to stabilize our mood and take in a sufficient amount of Vitamin D. Once back inside, open the blinds, raise the curtains, and work in a brightly lit environment to elevate your mood and alertness.

Exercise frequently
We often think exercise is beneficial to our physical health, but it’s great for our mental well-being as well. Twenty  to 30 minutes of regular exercise can help with symptoms of SAD. You may find that when you get up and move your body, you experience elevated confidence, an increased ability to cope with stress, a healthy distraction from troubling thoughts or emotions, access to a social network (like a sports team), and reduced physical ailments. 
 
Increase Vitamin D intake 
The reason why it’s so important to get outside and into the sun is because our bodies need Vitamin D to fight illness and support immune health. When our bodies feel good, our mental state usually follows. Unfortunately, many people are Vitamin D deficient, especially in the wintertime. In addition to getting outside, one can take a Vitamin D supplement or eat Vitamin D rich foods like salmon, tuna, egg yolks, mushrooms, dairy and plant-based milks, and orange juice. 
 
Keep a daily journal 
It’s easy to get lost in the monotony of the winter routine. If we’re stuck on autopilot, we can lose sight of what’s important to us and our mood can become negative. Keeping a daily journal allows for some time and space to check in with how you’re feeling. Bringing awareness to yourself can serve as a reminder of all that is going right including the things in your life to be grateful for and enjoy–even the simple pleasures like cooking a warm meal or taking a walk outside in the snow. 
 
Embrace the winter 
The good news is, it’s only temporary. Embracing some of winter’s upsides can be helpful. The Danes, who are experts with living in the cold, coined a term “hygge.” Hygge involves bundling up in sweaters and under blankets, enjoying seasonal foods, and hanging out by the fireplace (if you’ve got one). Take some time to appreciate what the winter offers and before you know it, spring will be here!
In addition to these holistic coping strategies, we recommend reaching out to a counselor or therapist if your seasonal depression is getting in the way of your daily functioning. We are here to support you through this challenging time of year.

Warmly,
The Wellness Team 
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