If you live in the U.S., daylight savings time starts this Sunday, November 1st. This means the days get shorter and sunlight is few and far between. During this time of year, many people suffer from SAD, or seasonal affective disorder, a type of depression that is related to changes in season.

Due to there being a global pandemic, people whose mood is affected by the long nights (me!) will struggle even more this year. With limited indoor seating at restaurants, bars closed, and social distancing in effect, people will be spending even more time indoors this winter season.

As someone who does suffer from mood changes during the winter months, I wanted to put together some helpful tips I’ve used in the past year to help with these seasonal changes, as well as some things I will be incorporating more of this year.

5 Tips for Treating Seasonal Depression

Meditate every day.

This is something I have added to my daily routine in the early days of quarantine and it’s something that has an impact on my mindset every day––not just during the winter season. Meditation is scientifically proven to change your brain waves from a lower to higher frequency, effectively changing the way you feel. In the winter season when depression and mental health really takes a hit, meditation is one way to really take control of your thoughts, which can have a drastic impact on your emotions. Even as little as 5 minutes can make a huge difference in your mental health.

Get outside for some sunlight.

I know, I know… but it’s cold outside! It will start snowing soon! Yes, the weather does have an impact on what days it’s possible to go outdoors. However, most days will just bring cold weather, and when it’s something that will help your mental health––it’s only worth it to try! I plan on taking my breaks at work to walk outside and get some fresh air and sunlight. (This is a habit I’ve made over the past couple of weeks, but something I will continue to do––even if it’s snowing!) While the amount of sunlight won’t be enough to have a large impact on your vitamin D levels (see the next tip…), it will help balance your circadian rhythm, which in turn promotes better sleep.

Take a vitamin D supplement.

When the sunlight goes away… so does vitamin D production. Thanks to supplements, you can get vitamin D year round! I take a supplement every day no matter the season since I am a little vitamin D deficient. Low levels of vitamin D have been linked to depression in relation to seasonal changes, fatigue, and even a lesser chance of fighting off respiratory diseases (something to be especially concerned about because of flu season and COVID). Want an animal-free vitamin D supplement? Read my blog post on the vegan supplements I take here.

Be sure to exercise.

Moving your body is something that is important year round, but moving during the winter months can help keep weight off and your endorphins flowing. Since there is more light in the mornings, waking up early to work out may be an option for you (if you’re a true morning person!). If not, combine this tip with tip #2 and go for walks during the day. I plan on taking some time this winter to develop my yoga practice––an indoor activity you can do in the warmth of your home!

Stay connected to friends & family.

While COVID does make this a little more difficult, it’s still possible to have social distanced meetings during the day or even making time to group chat or call during the week. Staying connected during a season that makes it easy to stay inside and closed off from others is really important to your mental health. If you’re struggling, talking to friends and family can also help you realize you aren’t alone in feeling this way!