It’s that time of year again: the holiday season is behind us but we still have many long, cold, dark weeks of winter ahead. December might be Seasonal Affective Disorder Awareness Month, but it seems to hit most people the hardest in January and February– in fact, in Pittsburgh we only have 59 days of total sunshine a year! If you’ve never heard of Seasonal Affective Disorder (or SAD), we can assume you’ve never seen the Broad City episode where Ilana gets a “SAD Lamp” to fight her seasonal depression, which is essentially what SAD is: the fatigue, social withdrawal, and depression that can happen in the dark winter months.

In this blog post, we will explore 9 ways to cope with Seasonal Affective Disorder (SAD) while making strategic changes to our homes. From brightening windowless rooms to incorporating mood-enhancing decor, and even organizing the kitchen to make healthy meal-prep easier, let's dive into practical solutions that can bring positivity to your living spaces this winter!

1. Let the Sunshine In: Brighten Up a Windowless Room

One effective way to alleviate Seasonal Affective Disorder is to maximize natural light in your home. If you have a windowless room, consider using light-colored and reflective surfaces to bounce natural or artificial light around the space. A few large, strategically placed mirrors can create an illusion of more space and enhance the brightness– just make sure you don’t put a mirror in front of a door or across from your bed. That’s bad Feng Shui.

2. Illuminate Your Living Space: Brighten Up a Dark House

Darkness and dark houses can contribute to the onset of SAD. Combat this by incorporating additional lighting fixtures throughout your home. Choose bulbs that mimic natural sunlight, but avoid anything with UV; they are harmful, not helpful. The best light boxes for SAD treatment should produce a cool, white temperature, with a color temperature of less than 5000 Kelvin. Studies show that lamp lighting is actually better for you anyway, no matter what time of the year.

3. Seasonal Affective Disorder Vitamin D: The Sunshine Vitamin

If you’re in a region that lacks winter sunlight like Pittsburgh, Vitamin D supplements are shown to help ease some symptoms of SAD, specifically fatigue and daily mood. You can find naturally occuring vitamin D in fatty fish like salmon, tuna, and sardines, and in egg yolks and some mushrooms. Scroll to #7 for help reorganizing your kitchen to encourage healthy choices!

4. Reverse the Impact: Seasonal Affective Disorder Reverse Techniques

The only way to reverse SAD is to create an environment that counters its effects: that means the indoors have to be fun and bright! When decorating for winter, choose vibrant and uplifting colors for your interior decor. Opt for cheerful artwork, colorful accent pieces, and vibrant textiles to add warmth and positivity to your living spaces. If you only decorate with sad, beige colors (or worse… Millennial Grey!), you’re going to feel sad and beige on the inside. Your home should spark joy, so decorate accordingly.

5. Bringing the Outdoors In: Indoor Plants for Mental Well-being

If it’s too cold outside, bring the outdoors, indoors: head to your local flower shop and pick up a few indoor plants. Not only do they add a touch of nature, but certain plants can also improve air quality which positively impacts your mental well-being. Consider low-maintenance plants like snake plants, pothos, or peace lilies. Plus, having a live plant to take care of is motivation to get out of bed in the morning!

6. Alleviate Seasonal Affective Disorder: Establish a Consistent Sleep Routine

Quality sleep is crucial for mental health. Establish a consistent sleep routine by going to bed and waking up at the same time each day, and if you’re having trouble sleeping or waking up uncomfortable, the problem could be your pillows or mattress. Create a calm and relaxing bedtime environment where you can minimize screen time before sleep by creating an electronics corner in your living room or home office. This not only helps you organize your chargers (goodbye to that one drawer in your house that we all have that is just full of cords that you have no idea where they go to!), but also keeps the bedroom just for sleeping.

7. Maintain a Healthy Diet: Fuel Your Body and Mind

Winter and comfort food go hand in hand, but one easy way to combat SAD is by eating a healthy diet. But trying to make a healthy meal in a messy kitchen is exactly what we would consider self-care. Take some time to reorganize your pantry, wipe out the refrigerator, clean that thing that holds your utensils, and get rid of old pantry items– donate them if they’re still good! Taking the time to organize your kitchen will encourage you to make healthy choices and feel better all around.

8. Stay Physically Active: Boost Your Mood Through Exercise at Home

Regular physical activity is a powerful mood booster. Find an exercise routine that you enjoy, whether it's an ab routine, yoga, or dancing. There are tons of videos you can do on YouTube right from your own living room! If the weather is keeping you from walking outside, invest in a foldable walking pad.

9. Seek Support: Mental Health Matters

If you find yourself struggling with Seasonal Affective Disorder, seeking support is crucial. Talk to friends, family, or a mental health professional. Connecting with others can provide emotional support and valuable perspectives on coping with SAD. Remember that you aren’t alone, and that reaching out for help is sometimes the best thing you can do. If you are in Pittsburgh and need help, reach out here. For other locations, learn more about where to receive mental health support here.

In Conclusion…

As we navigate through the Seasonal Affective Disorder Awareness month, let's prioritize our mental well-being by implementing these 9 ways to cope with SAD. By brightening up windowless rooms, adding light to dark houses, and incorporating lifestyle adjustments, we can actively prevent and alleviate the impact of Seasonal Affective Disorder. Remember, small changes in your home can have a profound impact on creating a more positive and uplifting environment!

If you aren’t afraid of the cold, there’s a ton going on in Pittsburgh every winter! Our guide outlines the best of the holidays and beyond. If you’re thinking of moving to PGH, or new to the city, learn more about working with our team of expert realtors or get to know the city on our website.

Brighten Your Space: 9 Ways to Stop Seasonal Depression and Alleviate Seasonal Affective Disorder