8 No-hassle Home Improvements To Manage Seasonal Affective Disorder
During the BER months, there’s so much to be excited about. We’re just about ready to replace summer heat waves with cooler weather, store those flip flops away and bring out the cozy jackets and scarves. People are lining up at the nearest coffee shop for the long awaited pumpkin spiced latte.
Who is affected by Seasonal Affective Disorder?
For about 5 percent of the US population, the cold months aren’t quite rainbows and butterflies. This group of individuals are battling what’s known as Seasonal Affective Disorder, also appropriately known as SAD or the winter blues, which is a type of depression that typically begins in the cold fall and winter months, and ends in the spring. Studies have shown that although SAD can be seen in both men and women, it is more common in women. SAD tends to happen at the same time every year, typically the cold months, but some can experience SAD during the summer.
Why does SAD happen?
This seasonal depression can be due to genetics and the environment in which we live in, but it can also occur due to an imbalance or misalignment of our circadian rhythm, which is triggered by shorter daylight hours and less sunlight. We as humans have this built in need and desire to do things and experience things in life that bring us happiness, comfort, and a bit of habit and repetition. When we get so used to our everyday routine and suddenly a curve ball is thrown our way, our routine gets thrown off balance. What could end up happening is a negative shift in our mood. Our emotional state is basically like, WTF is happening right now? This is what it feels like when a person is plagued with the effects of SAD. Some of us have the ability to handle curve balls as they come and face them with ease. But for others, there may be a little bit of difficulty and discomfort, especially if there isn’t that awareness of what exactly is going on.
What can we do to combat SAD?
The first thing to do is to become aware of it when it happens and understand that it’s normal to go through it. The good news is that since SAD happens around the same time every year, it eventually gets easier to recognize the onset of symptoms. Once you are aware that it’s going to happen, there are simple ways you can change or improve the effects of SAD immediately to lessen the severity such as:
Eating a well balanced diet
Staying hydrated
Consuming less sugar
Getting more sunlight when you can
Engaging in physical activity
There are additional ways in which you can improve SAD on a much deeper level such as making improvements around the home, which will benefit you for years to come. When getting out of the house isn’t always possible, here are 8 simple home improvements you can implement immediately to help with Seasonal Affective Disorder:
Tip #1 - Address the lighting conditions in your home
Lighting plays a huge role in the way you feel in your home. It’s important to have good lighting design in the home in order to reap the benefits day and night, all year round. When day lighting becomes shorter, our circadian rhythm may experience a temporary imbalance so it’s important to have the lighting around the home strategically planned to help support this imbalance. One thing you can do is try to get as much natural lighting during the day as you possibly can. You can do this by opening all your window treatments as soon as you wake up to let all the natural lighting in.
It’s also important to know what are the best lighting temperatures to have in each room based on the tasks that occur in that room. For example, for working rooms such as the kitchen, dining and office, you can have bright white lighting to help you stay alert and energized. For the bedroom or rooms where you’d like to wind down and relax, you can have lighting with a warm glow.
Another thing you can do is invest in a portable light therapy lamp, which you can have next to your bedside to use for about 20 minutes before the sun comes up. You’ll want to check with your doctor first however to see if they would recommend it for you. I got the go ahead from my doctor to use one. I have one in my living room and one on my nightstand.
Tip #2 - Bring in nature
When you think about a place where you can go to escape the stress, it’s common to think about somewhere outdoors. We as humans have this innate desire to be outdoors and feel connected to nature. But when going outside isn’t always possible, we can take steps to bring the outdoors in. Here are some things you can do:
Bring in flowers and house plants, which have been known to reduce stress and anxiety
If you don’t have a green thumb, you can bring in artwork that depicts nature
Invest in good quality, solid wood furniture which are better for you and for the planet
Bring in a small water feature so that you can see, hear and touch nature when you can’t get outdoors
Tip #3 - Change up the colors
You can improve the effects of SAD simply by changing up the paint colors in your home. Colors that can promote happiness are:
Yellow - Bright, energetic, happy color, similar to the sun
Pink - Bright, feminine, cheerful, playful
Blue - Calming and tranquil, similar to the ocean
Green - Calming, earthy, similar to plants and trees
Red - Stimulating, bold, and energetic
You can definitely change the way you want to feel in your home with paint but be careful not to choose the wrong shade or tone. It may be helpful to sit down with a designer who can help you pick out the perfect shades and tones for you. When chosen correctly, color can be transformative and greatly affect your emotions in a positive way.
Another great way to bring in color is through artwork and accessories. Does it make you happy when you look at it? Is the artwork bright and cheerful? If your current artwork or accessories are bland, dull, or moody, consider replacing with something more bright, fun and colorful.
Tip #4 - Embrace Hygge
Hygge (pronounced hoo-gah) is the Danish way of living in peace, comfort and coziness in the home. There are many ways in which you can embrace hygge to improve SAD symptoms such as:
Baking warm treats (while being mindful about your sugar consumption)
Drink a warm cup of coffee or tea in the morning
Cuddle up by the fireplace or light a candle
Practice self care as much as you can and partake in hobbies that feed your mind, body and soul
Tip #5 - Tackle the clutter
Cold weather can make it difficult for people with SAD to get up and do things such as cleaning and decluttering. While the weather is still warm and you have enough energy to do things, spend a few minutes each day to get rid of clutter. Clearing the physical clutter is a great way to help with clearing mental clutter and keep your mind calm and relaxed. Clutter clearing is also a great Feng Shui tip to help with introducing good energy in the home. Here are some of my decluttering tips:
Start with obvious trash, things you no longer love or don’t need
Focus on rooms that you spend the most time in or see everyday, such as the living room, bedroom, kitchen, and entry way.
Store things away when not in use (everything should have a home)
Making your bed everyday could help with making your home look and feel more tidy
Try not to overcrowd your horizontal surfaces such as side tables, coffee tables, dining tables and countertops, and instead try to utilize your vertical space with open shelving or storage cabinets
When decluttering, don’t over work yourself. Set a timer for a reasonable amount of time such as 15 minutes to an hour each day
Maintain the clutter and tidy up often to prevent it from getting overwhelming and out of control
Tip #6 - Bring in cozy and comforting materials
Have some throw blankets and throw pillows in your living room and bedroom to keep you warm and cozy. Just be sure to have a way to store them or neatly put away when not in use to help keep the clutter at bay. Soft furniture pieces such as ottomans and comfortable lounge chairs are another great way to promote feelings of happiness to help with SAD. The more calm and comfortable you are in your home, the better you will feel physically and mentally.
Using your other senses such as sense of smell, can help to improve symptoms of SAD. Bring in scents that make you happy such as your favorite scented candle or an essential oils diffuser.
Tip #7 - Listen to happy music
If you love listening to music, you can look into getting a portable speaker to play music that makes you happy. When you need a quick break from work, turn your speaker on, get up and move your body. Dancing is so great for your physical and mental health and doesn’t require you to leave your home.
If you want to level up your speaker system, you can certainly invest in a good hardwired surround sound system which will not only be great for music but also for movie nights
Tip #8 - Get Outside
If you can’t leave your home but you're craving to get outside, you can create a cozy seating area on your front porch, backyard or balcony. Being outdoors in nature is one of the best ways to improve your mood naturally. If the weather permits, you can also try opening some windows to let the stale air out and fresh air in. You can also go out for a quick walk around the block, even just for 5-10 minutes. But if you simply can’t get outside, you can try rearranging your furniture to create a seating area near a window or move your desk near a window to have a view of the outside.
Conclusion
You can try some of these easy home improvements to help manage the effects of Seasonal Affective Disorder. Since I personally dealt with SAD on a yearly basis at the same time every year, I’ve made some of these changes and have noticed a significant improvement in my mood. SAD can vary greatly from person to person and some can experience more severe symptoms. But it’s important to note that you are not alone and there is a light at the end of the tunnel. If you’ve tried all of the above and still don’t feel your best in your home, please don’t hesitate to seek help.