6 psychologist tips to combat seasonal affective disorder

The holidays are just over—the decorations are up, the leftovers are eaten, the guests are gone, but Old Man Winter is still here.

The constant cold and darkness can make it difficult to get out of bed, concentrate or socialize. These feelings can be characterized as the “winter blues” or a more severe type of depression known as seasonal affective disorder (SAD).

The winter blues tend to be associated with specific stressors, such as missing a loved one or the frustration of cooking, shopping, and preparing for the holidays. Symptoms may last for several weeks.

SAD can last for four to five months. Symptoms – which can include a low mood that is hard to shake, an increased desire to sleep, a greater appetite and social withdrawal – appear in autumn or winter when there is less daylight .

“The best management of SAD involves strategies that take care of an individual’s mental, physical and emotional well-being,” psychologist Christopher Fisher, director of adult outpatient psychiatry at Northwell Zucker Hillside Hospital in Queens, told The Post.

Fisher shares six tips to combat seasonal depression and maintain a sense of purpose during the dark months.

Engage in meaningful activities

Fisher recommends identifying what matters most to you—your family, health, creativity, or community, for example—and incorporating those core values ​​into your daily routine.

Even in difficult times, worthwhile activities can provide a deeper sense of purpose and satisfaction, improve mood, and add structure to the day.

Set small and achievable goals

If your daily routine seems overwhelming, it can help to create small goals to get you through the day.

“Whether it’s crossing something off your to-do list, such as organizing the house, or completing a home project or an errand, completing small tasks can create momentum and motivation for achieving bigger goals,” Fisher said. .

Hug outside

Exposure to natural light helps regulate the body’s internal clock, improving sleep and overall well-being.

Fisher suggests taking breaks outside when you can, even if it’s cloudy or just for a few minutes.

If possible, try to walk or exercise outside for at least 20 to 30 minutes a day to increase serotonin, the “feel-good hormone,” and lift your mood.

Create a pleasant evening routine

“Just because the sun goes down earlier doesn’t mean your social life has to shrink,” Fisher said. “Make plans for social activities, whether virtual or in person. Connecting with others can be a great mood booster and provide much needed interaction during the colder months.”

Challenge negative thoughts

Fisher said SAD can promote feelings of hopelessness, lethargy and “why worry.” You need to recognize these feelings when they arise – and gently challenge them.

“More times than not, we find that there is more evidence against these thoughts than in support of them,” Fisher explained. “You can remind yourself that these feelings are temporary and that you are taking positive steps to manage them.”

Practice self-compassion

“Be kind to yourself if you’re struggling to maintain motivation or energy,” Fisher said. “Acknowledge the difficulty and give yourself credit for taking steps to manage your mental health.”

Fisher recommends reminding yourself that you can have a rough day and still do things that bring you pleasure or satisfaction. “It’s our mindset that can keep us stuck in unhealthy patterns,” he noted.