How to Combat Seasonal Depression at Work
Winter can often feel endless after the holiday cheer fades, and many of us are left with 10 weeks of gray skies, chilly weather, and the dreaded seasonal depression.
According to Psychology Today, approximately 10 million Americans suffer from a diagnosable condition known as seasonal affective disorder (SAD). Many more experience a milder form of seasonal depression, commonly referred to as the “winter blues.”
Symptoms of seasonal depression in all forms can include low energy, loss of interest in things you typically enjoy, and difficulty concentrating. Each one of these symptoms is a sure-fire productivity killer that can directly affect your performance at work.
As the Mayo Clinic suggests, it’s always good practice to seek medical help for serious symptoms. This is because many treatments are available.
However, for milder symptoms, or to augment your treatment, there are simple changes you can make to your office environment to help keep you upbeat and on task. Here are some examples.
1. Maximize Your Natural Light
The science is still unclear, but it is generally believed that seasonal depression is linked to a lack of sunlight. The Cleveland Clinic writes “…with less exposure to sunlight, the internal biological clock that regulates mood, sleep, and hormones is shifted. Exposure to light may reset the biological clock.”
While office environments may vary, if you have blinds, you should open them. If there are objects blocking the windows, you should move them. In other words, look for any way to bring in more natural light, if possible.
2. If Possible, Move Your Desk Closer to Light Sources
Unfortunately for some, desks are often tucked away in a dark corner of the office, and when there are windows they’re located clear on the other side of the room. Where you sit may be beyond your control, but if you have the ability to move your desk, consider rearranging things so you are closer to a source of natural light. As you will learn later in this article, proximity to a light source is an important factor in terms of its effectiveness.
3. Use a Light Therapy Box
Even if you are positioned near a window, weeks of overcast skies and early sunsets can take their toll. Fortunately, a light therapy box, according to the Mayo Clinic, “…mimics outdoor light. Researchers believe this type of light causes a chemical change in the brain that lifts your mood and eases other symptoms of SAD.”
A variety of light therapy boxes are available for purchase, many of which would be of suitable size and shape for use on a desk.
For optimal effectiveness, the Mayo Clinic suggests 20 to 30 minutes of use every morning. Place the box between 16 and 24 inches from the face, positioned so you’re not looking directly at it. They also recommend choosing a light box designed for the specific purpose of treating SAD, and not, for example, a skin condition. Finally, the box should provide about 10,000 lux of light and not emit harmful UV radiation.
3. Keep Moving
In suggesting ways to battle seasonal depression, the Cleveland Clinic quoted psychologist Scott Bea, Psy. D., said “Moving your body will compete with that tendency to be sluggish, and can produce good brain chemistry.”
At the office, staying active can mean:
- Taking brisk lunchtime walks with co workers
- Finding a quiet spot to do yoga poses
- Strolling over to a coworker’s desk to discuss a project instead of picking up the phone or sending an email
- Using a standing desk to promote active movement, boost calorie burn, and help improve your overall feeling of wellbeing.
Standing Desks: Part of Your Seasonal Depression Solution
Many agree that standing desks can help enhance energy and focus, both of which are potentially beneficial for combating the effects of seasonal depression. For these and other reasons, a standing desk converter or an adjustable height desk should be seriously considered among your arenal of seasonal depression remedies, and as an effective and important part of your winter health and wellness program. You can also add ergonomic desk accessories such as a floor mat and active sitting chair to increase healthy movement, maximize comfort, and reduce fatigue throughout your workday.
