SAD can take a toll on your mental health with persistent feelings of sadness or hopelessness, a loss of interest in activities, and changes in sleep and appetite. For some, it can also show up as anger, irritability, or reckless behavior.
Wondering if you have SAD? Take this quiz to help you see whether you may be experiencing Seasonal Affective Disorder and help you develop a plan to feel better.
Proactive steps you can take to combat SAD
Taking proactive steps with simple lifestyle changes, may help you manage feelings of sadness or hopelessness. Even if you have low to no symptoms, you could still benefit by taking these steps to stay on top of your mental health.
Light therapy – Counteract winter darkness by bringing more light. Use a light box (also called a light therapy lamp) that provides bright, full-spectrum light for 20 – 30 minutes each morning. Awaken to light with a bedroom light on a timer, or a dawn simulator lamp
Get outside – Even on a cloudy day, spending 30 minutes outside each day before dark can-do wonders. Try a daily walk regardless of weather.
Exercise regularly – Moving your body—whether you walk, jog, cycle, do yoga or workout at a gym—releases mood-boosting brain chemicals and helps you feel better.
Prepare for winter stress – If you know that winter and the holidays tend to increase your stress, plan ahead to build in more time. Also take a few days off to go somewhere warm, or simply wrap yourself in an electric blanket, drink a hot beverage, or sitting by a fire.
Stay connected – Make an effort to spend time with friends and family, either in person, through calls, or video chats.
Prioritize sleep – Maintain consistent sleep patterns by setting regular wake-up and bedtime schedules. To combat fall and winter fatigue, limit or avoid napping and oversleeping.
Eat a balanced diet – Carbohydrate-rich foods such as bread, pasta and sweets, can lead to a feeling of lethargy, food cravings, mood swings, and possible weight gain. Know that winter increases carb cravings and supplement your diet with protein-dense meals.
Take a multivitamin – If you don’t already, consider taking a daily multivitamin, especially in the winter months. Also consider taking vitamin D while the sunlight is low.
Plan resources for support
Premera offers access to a large network of doctors, licensed therapists, counselors and substance abuse programs. Find a provider at premera.com or call (800) 810-2583. Be sure to have your insurance card handy.
Your Member Assistance Program from Uprise Health can connect you to therapists, counselors, life management resources and more – all at no cost to you. Call (888) 695-2210, or visit members.uprisehealth.com and register with access code: NWPPMAP.