Managing Seasonal Affective Disorder
According to the groundhog a few weeks ago, we have 6 more weeks of winter. However, the days are getting longer, which means we will have more sunlight. It is important to enjoy as much sunlight as you can especially during the winter months. Wintertime can come with the “winter blues”; people can feel more sluggish and gloomier. Unfortunately, sometimes the “winter blues” impact daily life so extensively that it becomes Seasonal Affective Disorder (SAD). SAD, as defined by the Mayo Clinic, is “a type of depression that’s related to changes in seasons”. SAD is cyclical, and is mainly experienced during the winter months, when sunlight decreases. Less sunlight is also linked to lower levels of Vitamin D, serotonin, and higher levels of melatonin, all of which are linked to depression.
Some signs you might be experiencing SAD include:
Changes in your sleep habits
Changes in your eating habits
Increased anxiety
Inability to concentrate
Loss of interest in activities that bring you joy
Decreased desire for social engagement
Everyone’s mental health fluctuates, and it can’t quickly be adjusted at the flip of a switch. Therefore, it is important to develop and practice healthy and productive coping skills in order to be the best versions of ourselves.
Here are several ways to cope with Seasonal Affective Disorder:
Light Exposure
Sunlight during the winter months can be at a premium, especially depending on where you live in the country. However, try to spend as much time as possible outside when the sun is shining. You can try sitting outside (if it is warm enough) during a Zoom meeting or while answering emails. If you can’t get outside, try working near a window that brings in natural light. When exposure to natural light isn’t an option, consider purchasing a lamp designed to replicate natural light. A quick search on Amazon for SAD lamps will return a plethora of options.
Keep moving
Exercise is wonderful for all of us, but particularly for people who struggle with depression. Try to exercise outside when the sun is shining. For example, take a walk outside during your lunch break and incorporate some gentle stretching. You may even be able to find a walking buddy for some social interaction as well. Restorative or Yin Yoga, which is based on slow and intentional movement, can also be very beneficial.
Be gentle with yourself and practice self-care
We all need to practice self-compassion and self-care. If household chores need to take a back seat, that’s okay. You need to take care of yourself first, with no apologies. Everyone’s self- care practices look different, but some ideas include curling up with a good book under a cozy blanket, taking a warm bubble bath, meditating, or cooking.
Therapy
Weekly or bi-weekly sessions with your therapist can be key to managing SAD. You and your therapist can discuss individualized coping skills and process your experiences. If you identify with any of this information and need support, please reach out. We are here to help you have healthy relationships and thrive. Reach out to the Relationship Enrichment Center to make your appointment today!
Take care,
Brandy