With the sun gone before 5 pm in Boston and temperatures reaching a low of 32 degrees this week, it\u2019s easy to slip into seasonal depression. Also known as Seasonal Affective Disorder or SAD, seasonal depression affects millions of adults in the US each year. At the end of fall or the beginning of winter, the gloomy weather can make it harder for even the most productive people to sleep and stay concentrated throughout the day. <\/p>\n
However, these symptoms can be reduced with little practice and TLC. So if you are finding it harder to fight off the urge to stay in bed lately, then try some of these tips to help you work through your seasonal depression. <\/p>\n
One of the most effective ways to fend off depression is to work up a sweat. Whether it’s a high-intensity cardio workout or even a 20-30 minute walk, exercising releases endorphins and improves your overall well-being. <\/p>\n
If you need help getting started, try following along to free, on-demand workout videos<\/a> by some of BU Fitness and Recreation Center\u2019s top instructors. From lower body workouts<\/a> to at-home arm exercises<\/a>, working a quick fitness routine into your schedule can help boost your mood and productivity. And if you live in the Boston area, FitRec also offers discounted membership to Alumni<\/a> and their families. <\/p>\n While the light might be limited during the day, many people have found it helpful to catch the glimpses of sunlight they do have. Adjusting your schedule to wake up earlier and go to bed closer to when the sun sets, can give you more daylight to work with each week. And having a consistent sleep schedule that aligns with the sun can help lessen insomnia. <\/p>\n People have also seen benefits to buying a lightbox or sun lamp. Light therapy can be especially effective in the cold mornings, helping to lift up your mood when working throughout the day. However, scientists are still learning more about this treatment and Seasonal Affective Disorder as it gains popularity. <\/p>\n BU Today<\/em> talked to Sanford Auerbach, a School of Medicine associate professor of neurology and psychiatry and director of the Sleep Disorders Center at Boston Medical Center on how to distinguish between SAD and ordinary sadness, possible treatments, and what scientists know about the underlying causes of the disorder. Read about it here<\/a>. <\/p>\n The fatigue that comes with this season can be tough, but try to be kind to yourself by practicing healthy habits and self-care. Make time for hobbies you are interested in such as cooking, reading, art, music, or all of the above. Even if it\u2019s just once a week, taking the time to yourself can be motivating and inspire you to get through the busy days. <\/p>\n If you\u2019re in need of a recommendation, check out this list of books<\/a> written by fellow alumni. From poetry to nonfiction, you can find a new favorite to help you relax at the end of the day. BU libraries are also free and accessible to Alumni on campus.<\/p>\n Cooking can also be a great way to relieve stress and regain control of your health. Try out a new and delicious recipe by following along to an on-demand cooking demo for Chicken Tinga<\/a> or learn how to make pasta from scratch with Chef Mary Ann Esposito<\/a>. <\/p>\n BU has a number of on-demand webinars to help spark your interests or learn new skills. You can view a CFA professors’ course on the importance of art<\/a> or watch as Executive Coach Stefan Kalt (CAS\u201903) shares strategies for organization and productivity<\/a>. And if you need more tips for self-care, check out this article<\/a> by wellness professional Jessica Treadwell (Sargent\u201808). <\/p>\n While you might gravitate towards isolating yourself from the world, it is even more important to connect with friends and family at this time. If you feel your seasonal depression coming in, make sure to make plans with the people you love most. Whether it\u2019s a house party or a Zoom party, getting together is vital. <\/p>\nWork with the sunlight<\/h2>\n
Practice self-care<\/h2>\n
Connect with others<\/h2>\n