7 WAYS TO COPE WITH SAD AND AVOID BURNOUT THIS WINTER

The most successful entrepreneurs know how to balance their work life with their mental health. Reading about how your brain works is the best way to find that healthy equilibrium. If you feel a bit down during this time of year, it could be time to learn about coping with seasonal affective disorder (SAD).

SAD is a condition affecting 5% of the American population, or around 16.5 million people. It begins when cold weather and longer nights settle in during the early winter season. The depressive moods and lack of energy can complicate burnout for hardworking business owners. Here are a few ways to cope with SAD symptoms, avoid burnout and live your best life.

1. Try a sunlight simulator

Prolonged hours of darkness can trigger SAD symptoms. Sunlight naturally boosts serotonin levels, meaning people may be happier outside or near windows. The sun sets earlier in winter, causing seasonal affective disorder for many people.

You can’t control the earth’s rotation, but you can recreate sunlight in your home with a simulator. Find the best one for your budget and sit next to it in the mornings or evenings. You’ll increase your serotonin, but not the vitamin D intake that comes from sunshine. You’ll have to get vitamin D from your winter diet to continue strengthening your bones while spending time inside. 

2. maintain a rest schedule

Running a business from home can cause an overlap between work hours and personal time. Boundaries are the best way to guarantee time to rest every night. Getting more rest will decrease your stress and reduce your chance of burnout this winter.

Make sure you have an evening routine that allows you to let go of the day’s stress. Your routine can include anything that puts your mind at ease, such as exercise, reading, drinking tea or talking to a loved one. 

3. explore new hobbies

Hobbies stimulate the brain, allowing you to focus on things besides work-related stressors. Research shows people who pursue self-direction in their free time feel much happier than others who use their free time to complete responsibilities.

If you’re feeling SAD symptoms or potential burnout, engage in your old favorite hobby. You could even try something new to feel happier this winter, like:

• Cake decorating

• Finishing puzzles

• Crocheting

• Whittling

• Making candles

Setting this time aside for yourself may feel uncomfortable if you’ve spent months or years in constant work mode. Try blocking out tiny segments of free time and gradually expand them. A five-minute break before bed could turn into an hour of free time by the end of the month. Give it a try and see how your hobbies strengthen your mental health.

4. Schedule social time

Working from home can feel isolating, even for those who love it. Isolation allows people to ruminate on their saddest thoughts, increasing feelings of hopelessness among people dealing with various kinds of depression.

Save recurring periods each week to see at least one friend. You’ll feel less alone and manage your SAD symptoms more efficiently. Not only will it improve your mood, but social connection can also boost your immune system – perfect for cold and flu season. 

You could invite your friends over for dinner or sign up for a fitness class together. Ask them to join you at a seasonal festival in your town or a fun event, like a pottery painting class. The laughter you’ll share will feel like the best medicine.

5. experiment with fun exercises

Exercise can improve your mood and release the stress of an intense work schedule. When your heart rate increases, your brain produces more endorphins to enhance your overall mental well-being. You could swim laps at an indoor gym, join a cycling class or lift weights with a friend.

Time is a limited resource for business owners, so you don’t need to worry about driving to a gym if you’re always busy. Try fun exercises at home, such as:

• Balloon volleyball

• Boxing VR video games

• TikTok dances

• Planking during commercial breaks

• Jumping on a mini indoor trampoline

Workout apps are another excellent resource for home workouts. Fit With Coco is a great one that offers routines to exercise different muscle groups through built-in calendars that ensure you won’t get stuck in a boring routine. Watch the instructor’s videos for each movement to perfect your form and feel better after SAD symptoms begin.

6. eat healthier food

The brain needs nutrients to regulate your moods and stress. Winter comfort foods may be delicious, but balancing them with healthier meals will support your physical and mental health. 

Instead of cinnamon rolls in the morning, enjoy whole wheat toast with a fried egg and avocado slices on top. The protein will make you feel full longer, while the grains prevent your blood sugar from spiking, which often precedes mood swings.
Try making sweet potato chili with black beans for dinner sometime. The beans improve SAD symptoms by adding folate to your diet and regulating your serotonin production. You could even add black beans to other healthy favorites like chicken noodle soup. You’ll feel more like yourself when you eat more nutritious foods, making those comfort foods even more of a treat.

7. attend therapy sessions

While you can support your mental health with all of these tips, don’t forget about how much therapy may help. It’s an excellent way to vent about the stressors intensifying your SAD symptoms or burnout. It’s also a place to unpack previous life experiences, traumatic or not, that could be influencing your mental health subconsciously.

If you can recognize and process your past, you’ll have an easier time during the winter holidays. The combination of less sunlight and family-focused holidays make SAD symptoms much more intense for some people. A therapist will help you sort through anything subconsciously affecting your seasonal anxiety or depression.

overcome sad symptoms and burnout this winter

Empower yourself by taking care of your physical and mental health differently this winter. It’s possible to improve both while working at home if you’re willing to try something new. Have fun trying new foods, hobbies and exercises. You can always contact a therapist for personalized guidance if you need a helping hand.

Looking for some new self- care ideas? Check out this article on creative ways to use the internet for self- care.

Author bio: Cora Gold is a freelance writer who strives to live a simple but productive life. She is the Editor-in-Chief of women’s lifestyle magazine, Revivalist. Connect with Cora on LinkedIn and Twitter.