A guest post from Laura Baker
A type of depression, seasonal affective disorder (SAD), occurs during the winter. Many experts agree that the lack of sunlight in winter causes SAD because it results in people not getting enough vitamin D, having a serotonin imbalance that affects their mood, and experiencing a disruption to their biological clock that controls circadian rhythms. Because many people spend a far greater amount of time in their homes during the winter, there are steps they can take to optimize their home for health and to combat seasonal affective disorder. We share some of the most effective tips for coping with SAD at home here.
Clean Out as Winter Approaches
While clutter may not directly cause SAD, it does lead to stress that can cause muscle tension, headaches, adrenal fatigue, overeating, and depleted energy levels. By cleaning out your clutter and giving your home a good make-over, you will reduce your stress and improve your overall health and mood. Less clutter also will let air and light flow through your home more easily, which will improve your energy levels and help to combat seasonal affective disorder.
Change Your Color Scheme
Your surroundings have a significant impact on your mood – so much so, in fact, that studies show the colors of your home’s walls can make you feel depressed, anxious, or relaxed. One home expert recommends decorating your bedroom with at least 20% of one of your favorite colors that is vibrant to boost your mood. If you don’t want to paint your walls, you can add the color using bedding, furniture, pillows, blankets, lamps, or other accents in your favorite hues.
Feng shui consultants also recommend using soothing colors like light blues and greens throughout the home because paint substitutes for sunlight. Some paint especially is designed to mimic the effects of sunlight and produce a feeling of glowing sunlight. Check with your local paint store or home improvement store for these colors.
Use Light Therapy
Light therapy is one of the best ways to combat seasonal affective disorder, and there are several lights made specifically for treating SAD. Look for those that have built-in timers so you are sure to get enough light each day. For most people, sitting close to a light box for 30 minutes as soon as they wake up is an effective treatment. Many choose to read or catch up on work during this time.
Place Speakers Throughout Your Home
Listening to upbeat music is a proven way to alter your brain chemistry and combat seasonal affective disorder. Placing speakers throughout your home is an easy way to have access to happy, upbeat music no matter where you go. Turn off the television and listen to your favorite music to change the atmosphere in your home and create a positive feel. You also may find yourself dancing, which also will improve your mood because exercising releases endorphins that make you feel good. It’s a great idea to listen in the kitchen while you cook, in the den while you work, in the bathroom while you shower, and in the basement while you exercise.
Bring Nature Indoors
Whether you place plants throughout your home or hang photos or paintings of nature on your walls, adding nature or natural images to a living space has been shown to improve people’s mood. In fact, many studies have found that potted plants are helpful because they lower levels of anxiety, lower blood pressure, and increase attentiveness and well-being. Studies also show that simply looking at landscape posters has the power to reduce stress and improve concentration. So, choose some of your favorite plants and natural images and decorate with them this winter to weaken the effects of your seasonal affective disorder.
While you can’t entice the sun to shine just a little longer this winter, you can take some steps to optimize your home to improve your mood and your overall health. Declutter, change your colors scheme, use light and music, and add a little nature to your home to make your seasonal affective disorder more manageable this winter.