Chica’s, is anyone else feeling the funk of the winter blues? One of the central pillars of this podcast is the advocacy and awareness of mental health. In today’s episode, I get candid about my depression and how it relates to the season change. I’ll also share simple and actionable steps one may take to cope and prevent Seasonal Effective Disorder from taking over their life!

Symptoms:

• Feeling sad or down most of the day, nearly every day
• Losing interest in activities you once enjoyed
• Having low energy and feeling sluggish
• Having problems with sleeping too much
• Experiencing carbohydrate cravings, overeating and weight gain
• Having difficulty concentrating
• Feeling hopeless, worthless or guilty
• Having thoughts of not wanting to live

Prevention:

Martin Preston, Founder and Chief Executive at Delamere, shares some key tips on how to manage this type of disorder. 

1. Surround yourself with daylight 

As we head into the dark winter months, it’s important to make the most of daylight as much as possible. If you work indoors, open any curtains or blinds to let in as much light as possible. Another beneficial thing to do is to work by a window to make you feel a bit more close to nature and the outside world. Sprucing up the environment you’re in will also help. For example, you could invest in houseplants or decorate your home with wall art to engage your senses. 

• Light Therapy: May boost serotonin levels (the “happy chemical”) or can also reset our circadian rhythms.

2. Maintain your daily schedule 

The seasons are changing, but that doesn’t mean your schedule has to. If you’re used to going for a morning run, stick to this routine. The weather may be colder, but you can always wrap up. If you’ve gotten into the habit of going into the office more over the summer months, carry this on despite the chillier mornings. Setting yourself goals for the day will also put you into a more motivated mindset. 

3. Exercise often 

When you exercise, your body releases endorphins, which in turn has a positive effect on your mood. So, make it a habit of shaking away those winter blues with regular physical activity. If intensive exercise doesn’t sound like the best thing, perhaps just make it a target of going out for a walk every day – the fresh air will do you wonders! You may also benefit from engaging in mindful practices such as meditation to combat stress levels. 

4. Eat well 

Sticking to a healthy, balanced diet is certainly a positive step you can take to manage your seasonal affective disorder. After all, your brain functions better when you eat well. As the weather gets colder, you could also use this time to make warm, hearty recipes in the kitchen. From pies to spicy curries, be as experimental as you want! Be sure to also drink enough water throughout the day to keep you hydrated and energized. 

5. Keep in regular with loved ones 

Another common symptom of seasonal affective disorder is finding it hard to stay in touch with friends and family. While it can be quite tempting to stay secluded in your own bubble, it’s important to know that reaching out to loved ones will make you feel a little less in your head. With this in mind, make it a habit of regularly messaging people and organizing catch-ups from time to time. 

BONUS: Amp up your self-care routine 

Finally, for those especially tough days, having the best self-care plan for yourself is essential. In making this, think about what makes you happy. This could be your favorite series or perhaps something as simple as running a bath. Whatever it is, make sure your self-care plan is guaranteed to boost your mood or at least provide you with a sense of comfort

Listen on Spotify, Apple, and everywhere else podcasts are heard!

And that’s it for today’s episode! Thank you so much for listening. Remember to prioritize your mental, spiritual, emotional, and physical health, especially during this period of cold and darkness. If you’d like to help support the podcast, please share it with others, post about it on social media, or leave a rating and review. To catch all the latest from me, you can follow me on Instagram @DulceCandy or YouTube @SweetSoul – Thanks again, and I’ll see you next time!

Have a blessed and beautiful day!