Tips to help manage SAD malaise

Counseling center staff offering Seasonal Affective Disorder advice for coming winter

Although we love our four seasons in Michigan, fall and winter can cause many people to feel the side effects of Seasonal Affective Disorder. SAD is a type of depression which can cause symptoms including general tiredness and oversleeping, feeling sluggish, losing interest in activities you typically enjoy and mood swings.

December is Seasonal Affective Disorder awareness month and whether you are experiencing SAD or similar feelings this time of year, the CMU Counseling Center has these tips to keep your mood and motivation steady.

1 . Get as much natural sunlight as possible

Whenever possible, get outside during daylight hours and expose yourself to the sun without wearing sunglasses (but never stare directly at the sun). Sunlight, even in the small doses that winter allows, can help boost serotonin levels and improve your mood.

2 . Exercise regularly

Regular exercise is a powerful way to fight seasonal depression, especially if you’re able to exercise outside in natural daylight. Regular exercise of 30-60 minutes can boost serotonin, endorphins, and other feel-good brain chemicals. In fact, exercise can treat mild to moderate depression as effectively as antidepressant medication. Exercise can also help to improve your sleep and boost your self-esteem.

3 . Reach out to family and friends — and let them help

Close relationships are vital in reducing isolation and helping you manage SAD. It may feel more comfortable to retreat into your shell, but participate in social activities, even if you don’t feel like it because being around

other people can boost your mood. Ways such as:

4 . Take steps to deal with stress

Whatever the time of year, too much stress can exacerbate or even trigger depression. Figure out the things in your life that stress you out, such as work overload or unsupportive relationships, and make a plan to avoid them or minimize their impact. Ways to relieve your stress include:

If you or someone you know is struggling and needs help, don’t wait. At CMU, we Take Care of one another and ourselves. Anyone can complete a confidential online form to request help for yourself or someone you care about. You can also check out these resources for additional assistance.

ASSOCIATED PRESS FILE PHOTO Life can become dreary as the days get shorter, the weather becomes colder and many stay indoors for the duration of the winter. However, here’s an additional tip to combat Seasonal Affective Disorder, or SAD: while still cold, once the winter solstice passes, the days will actually start to get longer.