6 Tips to Manage Seasonal Affective Disorder

The Ides of March  

The Ides of March dates back to the Roman Calendar. While some traditions date it as a single occurrence on March 15th, some consider it to be various days in March. The date coincided with the first full moon of the year according to the Roman calendar which started in Spring. It also happens to be the date that Julius Caesar was assassinated in 44BC. Anyway, this isn’t a blog on the Roman Empire.

What does this have to do with mental health? 

It marks a time when there is more sunlight and a shift in the circadian rhythm, that internal clock that tells you when it’s time to do things like eat, sleep, wake up and move. While more sunlight is generally a good thing and helps relieve those with seasonal affective disorder it’s still a period of change that requires your body to adjust, which can be difficult when you’re also experiencing mental health problems and stress. 

What some people might not realize is how this period of adjustment in our internal clock affects our hormone production which affects our mood. It can wreak havoc on your sleep cycle and in turn exacerbate things like Bipolar Disorder, Depression, and Anxiety. 

It’s also a time when allergies pick up due to the change in weather. You may find yourself constantly sneezing, eyes watering or burning constantly and you might suffer from headaches or migraines. The pollens in the air cause inflammation in our bodies, increasing crankiness and irritability, and depression, our relationships can suffer if these symptoms and feelings are chronic. Allergies can also cause people to feel an increased level of anxiety due to the physiological symptoms that are often associated with both anxiety and panic attacks, such as difficulty breathing due to congestion.

What can you do to take care of yourself during these times? 

1)    Stick to your routine- Routines help keep the body in sync. This means going to bed and waking up at the same time. Even if you don’t want to do something like eat breakfast, force yourself to do it, remind yourself that this change is temporary. The more you stick to the routine the more resilient you will be. 

2)    Make sure you’re getting exercise- It doesn’t have to be anything crazy but just enough to get your blood flowing, heart rate elevated a bit, and producing feel-good hormones in your brain. If you suffer from allergies it may be a good idea to stick to indoor activities. Not only will you feel better after you’re done, but you’re also actually helping your brain produce the neurohormones you may be lacking during this time.*

3)    Watch Your Diet- Make sure you’re eating a balanced diet, this means getting all the nutrients you need, including Vitamin D which has a direct impact on your mental health including depression and concentration.

4)    Get your allergies in check- Reach out to your doctor and discuss your allergies, you can even request an allergy panel. There are many ways to help keep your allergies in check whether it’s over-the-counter drugs, prescription, or natural methods, getting relief from these symptoms will help you feel better overall, reduce your irritability, and hopefully lessen any physiological triggers to your anxiety. 

5)    Switch up your lighting- Make sure you’re getting enough sunshine if possible, if not consider investing in a light for light therapy, while this won’t solve the problem it can help provide some relief. 

6)    Watch out for those Blue Lights- Blue lights actually block the production of melatonin which is the neurohormone that helps you go to sleep. Many devices have this blue light but many devices also have a feature to turn them off, at least an hour before bedtime. You can also purchase special “Blue Light Blocking” glasses. 

Despite all of this, March is my favorite month of the year. Not only does it mark the start of my favorite season, Spring, it also happens to be my birthday month and I will be celebrating all month long! Hopefully, you enjoyed this blog and you can find some relief this month with these tips.

If you want to learn more about seasonal changes and mental health or have any questions feel free to contact me at Colleen@scatteredpotential.com, subscribe to my blog or my newsletter by filling out the form below. Follow me on Facebook, Twitter, and Instagram.  

*If you’d like to read more about the effects of exercise and the brain, check out the book “Spark” by John J. Ratey, MD. More info about the book can be found on my resources page.