Your Health's Journal

Many people go through short periods when they feel sad or a little different than normal. Sometimes these mood swings begin and end when the seasons change. In most cases, symptoms of this disorder begin in the late fall or early winter and disappear during the spring and summer, known as winter pattern seasonal affective disorder or winter depression. Other people have depressive symptoms during the spring and summer months, known as summer pattern seasonal affective disorder or summer depression. Summer pattern seasonal affective disorder occurs less frequently.

Self-care has been a hot topic for many years now, as more people learn how to put
themselves first and care for their health and well-being. This is a great idea for
everyone, but self-care is not always about bubble baths and massages. There are
many forms of self-care, including daily changes to your routine, to helping improve a
specific burden in your life. For example, if you are struggling with seasonal anxiety this
summer, self-care might be just what you need. Here are a few ideas.

1-Go Somewhere You Find Relaxing

Think of all the times when you felt your best, most relaxed, and fulfilled self. Were you
at the beach, where you could listen to the waves crashing? Maybe you were hiking a
local mountain trail to see the sights. Some people find working in their garden relaxing
and soothing to their mind and body. Make a list of the places or activities that help you
relax, and try to incorporate them more into your self-care routine.

2-Enjoy a Quiet Night in

While in the fall season, it is good to get as much sunlight as you can, there are going to
be days when your best form of self-care is being cozy in your home. Not only does this
help you stay comfortable and cozy in your home, but it can be combined with
unplugging. When you enjoy a quiet night for self-care purposes, try not to have too
many distractions. Try a night of unplugging, where the TV and computer stays off, and
you don t use your phone. Read a book, play a game with your family, or sit on your
back patio and enjoy the sounds of a quiet evening.

3-Focus on Getting More Sleep

Sleep is an essential part of being a healthy and functioning human being, and lack of
sleep can make your anxiety much worse. Sleep is a self-care activity everyone should
be focusing on. It helps you to be more energized when you wake up, can help with
your mental health, reduce stress, and so many more amazing things for you.

Try to go to bed earlier, keep your phone turned off to reduce that distraction, and make
sure your bedroom is set up for a good night’s sleep.

4-Find Exercises You Love

We aren’t talking about burning as many calories as you can for an hour or working on
heavy weight lifting. Exercise for self-care should help release endorphins to boost your
mood and relieve your anxiety, but also be something you enjoy doing. If it feels like
punishment, it is NOT self-care. Think about activities that help you feel happy and
energized, like yoga, swimming, hiking, walking at the lake or beach, playing with your
kids, or walking your dogs.

5-Try Therapy

One last thing to remember is that self-care is about doing something good for you. It is
putting yourself first, and that includes taking care of your mental health. If your anxiety
is not wavering and is lowering your quality of life, don’t keep suffering! Seek help from
a therapist or counselor; this is one of the best forms of self-care there is.

Treatments are available to help people with seasonal affective disorder. These fall into four main categories and can be used alone or in combination:

• phototherapy (light therapy),
• psychotherapy,
• antidepressant medications,
• vitamin D.

Light therapy and vitamin D are treatments for winter pattern seasonal affective disorder, while psychotherapy and antidepressant medications are used to treat depression in general, including both winter and summer forms of seasonal affective disorder. There are no specific treatments for summer pattern seasonal affective disorder.

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See you soon,

Ludmilla!