Don't Be SAD: How Weather Affects Mental Health

Has the cold weather put you in a slump? Do you find yourself losing focus and motivation during the winter months? You may be suffering from Seasonal Affective Disorder, a form of depression related to changes in the weather. This article will discuss what having SAD means and some ways you can combat your winter blues.

As summer comes and goes and the winter months fall upon us, many people experience a loss of energy and feel overall more down. The decrease in sunlight may cause a change in your body’s circadian rhythm and a drop in serotonin. While you may not be suffering from full-blown Seasonal Affective Disorder, your shift in mood could very well be caused by the colder weather. However, there are things you can do during the winter months to lift your spirits and bring back your motivation.

Take advantage of whatever sunlight you can get

On sunny days make sure to spend time outside, whether that's going for a walk or simply sitting in the sun for a few minutes. Making sure to get out of your house and into the daylight whenever possible will boost your mood. If getting outside in the below-freezing weather is not appealing, another option is to invest in a sunlight lamp. Phototherapy boxes were designed to give off light that mimics the sun and are significantly brighter than regular lamps. Sitting in front of this lightbox for half an hour every morning will result in a chemical change in your brain and get your circadian rhythm back on track. 

Make social activities a priority

If you tend to isolate yourself more during the winter months you may be unintentionally feeding your seasonal depression. Planning fun activities and seeing friends will help you get out of the house and feel less isolated. Making an effort to meet up with friends for coffee or a study session may seem daunting if you are struggling to leave the house in the cold weather, but will positively affect your mental health.

Find a schedule to stick to

Your circadian rhythm is your body’s biological clock and regulates your sleep-wake schedule. With changes in daylight, many people experience a disruption in their sleep cycle during the winter months and have trouble falling asleep or getting up. Keeping a predictable schedule will allow your circadian rhythm to stabilize and expect light or darkness at predictable times, soothing your seasonal depression. Furthermore, keeping to a consistent schedule is known to relieve symptoms of general anxiety and depression and will allow you to feel more productive throughout the day.

Get some exercise

Getting your recommended 30 minutes of physical activity per day is vital to your physical and mental wellbeing. Exercising releases endorphins into your brain, specifically serotonin, the happy chemical. Furthermore, exercise is known to help your sleep cycle and make it easier to fall asleep at night. Exercise therefore can help with two of the major symptoms of Seasonal Affective Disorder, low levels of serotonin and an unusual sleep cycle. If you arent up to heading outside for a run or going to the gym, Youtube has millions of at-home workout videos which are just as effective and can be super fun.

Try out some or all of these tips when you feel the cold weather affecting your mental health. Making small changes towards a healthier lifestyle especially when you are struggling with motivation can have big results. Do you have any other tips or strategies you use when you are feeling the negative mental effects of the winter months?