The month of November brings shorter daylight hours, leaving many feeling “blue”. Psychiatrists refer to this as “SAD (Seasonal Affective Disorder) season. According to Psychology Today, SAD impacts as many as 10 million people with women being 4 times more likely to suffer symptoms.
Just like physical strength, developing mental strength requires focused efforts. Here are some tips to improve your mental strength:
- Relationships Matter– We need others around us to celebrate our wins and process our losses. A support system can include a therapist or life coach, but it can also be your friends and family. Make time to do things together that make you happy. Isolation can be both a symptom and a trigger for SAD (Mayo Clinic).
- Get Fresh Air– Going outside can boost your mood. Research from the American Psychological Association (APA) shows that time in nature can improve mental and physical health. Additionally, sunlight exposure promotes increased production of vitamin D, which improves serotonin levels (Mayo Clinic).
- Don’t Skip Daily Routines- This can be anything from joining a gym to practicing journaling. Making time for things you enjoy, not just what “has” to be done, can improve your mood. Find ways to make mundane tasks more enticing, such as incorporating small reward systems for yourself and your family. Adequate rest and hydration should be part of those daily routines.
- Journal- Keeping a journal can show your personal growth, goal-setting, and things that make you happy. The act of writing things down can reduce anxiety and help your brain work through challenges. It’s a small act to prevent feeling overwhelmed.
- Practice Mindfulness- Sit down, get comfortable, and bring all your attention to the present moment. Mindfulness is a meditation practice of breathing. For 5 minutes, try to maintain focus in the moment. Mindfulness is the ability to be fully present without being overwhelmed by what’s going on around us.
- Light Box Therapy- Some parts of the country can experience few hours of actual sunlight each day, which can further trigger SAD symptoms. Using a 10,000 lux lightbox for 30 minutes each day has been shown to help improve mood disorders. Infrared saunas are becoming more prevalent in wellness spas as a form of light therapy.
Mental strength is all about finding balance in the world. Simple practices like the ones above can naturally heal our bodies and minds. They should be in everyone’s mental health toolboxes.
