December has the shortest days and the least amount of sunlight, along with colder weather. As a result, December has been designated as Seasonal Affective Disorder (SAD) month. SAD occurs when the weather gets colder and the sun goes down earlier; because of this people cannot enjoy their favorite hobbies or spend time with loved ones as often. These changes can heighten sadness and feelings of worry.

ACTIONS FOR COMBATTING SAD

There are some actions you can take to alleviate these stressful and negative thoughts and feelings.

1. Go outside (even if it is cold). Natural light can improve your mood. This greater connection to nature can lower stress levels and can reduce feelings of fatigue. Bundle up and take a walk.
2. Exercise often. Even minimal increases in movement releases mood-boosting
   horomones and reduces reducing stress. Twenty to thirty minutes a day of any form of moving your body can reduce symptoms of sadness and worry.
3. Schedule time with others. The cold can make it easy to remain indoors but keeping up social interactions with friends and loved ones can decrease feelings of loneliness. Hangouts, virtual chats, and movie nights can help ensure meaningful connections and create emotional resilience.
4. Re-connect with old hobbies. What hobbies and activities do you like? Try some of those again to bring back a sense of purpose and creativity. Reading, painting, music, and journaling can all bring back some joy into your life.
5. Improve sleep. A regular sleep schedule helps tremendously. Avoiding sugar, alcohol and caffeine after 3:00pm will help regulate emotional ups and downs, and help you get to sleep more easily.

Practicing these positive and healthy habits will help combat the feelings of sadness, irritation and nervousness often associated with the SAD winter and holiday months. And, as always, staff at LEAN is here to help if these SAD symptoms persist.