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With the arrival of colder weather, many people experience apathy, constant fatigue, and low energy. Experts explain that these symptoms can be signs of seasonal depression, which affects thousands of people every year. Clinical psychologist Amani Sama shared four simple but effective tips in an interview with The Mirror to help cope with the "seasonal slump" and maintain emotional balance.
Stick to a clear daily routine – this is the first point Sama emphasizes. Stability helps the brain adjust to shorter days and less sunlight.
"Routine is the key to stability. It’s worth creating a daily schedule and starting to follow it today," Sama notes.
She advises not to abandon your usual routine just because mornings are darker. Even if it’s still dark outside, it’s better not to stay in bed. Get up at your usual time, do some exercise, have breakfast, or carry out your regular morning activities — all of this helps the body wake up faster and get ready for the day.
Physical activity is another important tool in fighting seasonal depression. Regular workouts, walks, or even light morning exercises reduce stress and improve sleep.
"Depression doesn’t like movement. You need to stay active — even when you don’t feel like it. This is the best prevention against an emotional slump," explains Amani.
Stay connected with people to maintain your resources. Sama advises not to isolate yourself but to meet friends and family more often. Depression can develop in isolation, so social interaction is essential to prevent a depressive state.
Don’t forget natural light. Lack of sunlight is one of the main causes of seasonal mood dips.
"Sunlight affects serotonin production — the happiness hormone. A lack of it can cause emotional imbalance," the expert explains.
Sama recommends going for walks as often as possible, even on cloudy days, and taking vitamin D, which the body produces in response to sunlight.
According to the psychologist, the key is not to ignore your condition. Regular movement, social interaction, maintaining a routine, and even a few minutes outdoors can noticeably improve your mood and help you get through the cold season without emotional exhaustion.
