While the days are getting longer, you are probably still battling the lethargy that comes with the winter months. Seasonal Affective Disorder, also known as “SAD” is described by the Mayo Clinic as, “a type of depression that’s related to changes in seasons. SAD begins and ends at about the same times every year. If you’re like most people with SAD, your symptoms start in the fall and continue into the winter months, sapping your energy and making you feel moody.”

About 4 to 6 % of us have some form of winter depression. Another 10 to 20 % may have mild SAD too! If this sounds like you, read on for some great tips to battle your SAD and know you’re not alone.

Light Therapy

Recently, many people have begun to introduce a form of light therapy or using a SAD lamp at their office desk. While some may believe that it is more of a gimmick, it’s actually proven to help boost your spirits. The therapeutic level of sitting by these lights for at 30 minutes a day has several known physiological effects, though its therapeutic usage is still unclear. While you do not need to speak to a doctor before using, some physicians will prescribe the use of one for patients with a case of the winter blues. SAD lamps can be bought at your local pharmacy and big box retailer.

Get Out & Move!

While bundling up and going outside in -20 weather doesn’t sound like the greatest plan, soaking up some rays will give you much needed Vitamin D, will boost your mood & the fresh air will do you a world of good! Even if it’s just a quick walk around the block once or twice a day, is ample to begin seeing the benefits. According to Wheaton Franciscan Healthcare, “Getting just 15 minutes of sun on your face and hands two to three times per week should suffice for getting enough sun for vitamin D production. Sun exposure triggers vitamin D production in the skin, and bones need vitamin D to make the body absorb bone-strengthening calcium properly.” As the old saying goes, “there is no such thing as bad weather, just bad clothing.” Dress warmly and get out there!

Room Sprays & Candles

Scent has the ability to boost moods, calm worried minds and clear a cluttered conscience. We’ve all experienced that spike of pleasure in our brain when we smell something that delights us! Essential oils like bergamot, lavender and chamomile are popular choices when it comes to mood-boosting fragrances, and have been used for centuries for their calming effects.

Bergamot: helps stabilize overpowering emotions.

Lavender: reduces feelings of anger, agitation and insecurity.

Chamomile: calm a stressed mind and soothe a tense body. It has long been used to ease feelings of grief, anger and sensitivity.

To learn how to create your own room sprays, check out Hello Glow’s great article here!