The holidays are in the rear-view mirror. You drive to work in the snow. You have to dodge potholes in the dark on the way home. And we have 8-10 more weeks of winter. The likelihood of a getaway to the sun and sand is pathetically low. No wonder your mood sucks. It is SAD.
Officially it’s Seasonal Affective Disorder (SAD). SAD includes feelings of fatigue, depression, and anxiety that occur every winter. Experts say SAD impacts over two million people. SAD is rooted in several factors. The lack of sunlight in winter can throw off your circadian rhythms your biological clock. This cut levels of the neurotransmitters serotonin (a brain chemical that regulates your mood) and melatonin (a chemical that regulates sleep and mood). This can lead to a rough few months. Fortunately, there are ways to beat back SAD while at work.
Manage your stress. Stress management is a natural treatment option for SAD.
Catch some rays. Get outside breath in some fresh air every day. Studies confirm that spending time outside can relieve stress and fight SAD. At the office. open the shades and let as much sunlight in as possible.
Clean your cube. Give your workspace a thorough cleaning. Getting rid of things you don’t need. Straightening up your everyday items can give your space a more peaceful feeling. A fresh desk can be what you need to help keep SAD at bay.
Get a desk plant. Instead of waiting around for Spring to roll around to experience signs of life, take matters into your own hands and invest in a plant for your desk.
Cut carbs. Avoid slurping on comfort foods like chips and cake. Carbohydrate-rich foods can actually be counterproductive for fighting the blues. The happiness delivered is short-lived, as the spike in blood sugar levels will leave you feeling worse after.
Eat asparagus. Use your lunch break to help combat SAD. Add asparagus to a salad or use it as a side to reap the benefits. Asparagus has heaps of tryptophan, an amino acid that is essential to producing serotonin.
Eat dark chocolate. Keep a bar of dark chocolate at your desk. It can do more than satisfy your sweet tooth. It can also elevate your mood. Studies show that dark chocolate promotes the release of endorphins that give an instant boost to happiness. Dark chocolate is also rich in serotonin.
Try some tech. Use technology to block blue light. Blue light suppresses serotonin making it harder to fall asleep. Of course, there is an app for that. You can try Night Shift on your Apple (AAPL) product, Twilight on your Google (GOOG) Android or f.lux on your PC to cut blue light. Or try blue light blocking glasses.
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Of course, I’m no doctor so consult with a health care professional. But it is nice to know you can manage your SAD symptoms by eating chocolate-dipped asparagus at your sunny clean desk.
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Ralph Bach has been in IT long enough to know better and has blogged from his Bach Seat about IT, careers, and anything else that catches his attention since 2005. You can follow him on LinkedIn, Facebook, and Twitter. Email the Bach Seat here.