Beating the Winter Blues
As the days grow shorter and the weather turns colder, many people find themselves grappling with seasonal depression, also known as seasonal affective disorder (SAD). It's important to recognize the symptoms and take proactive steps to mitigate its impact on your mental health. By implementing strategies to combat SAD, you can regain a sense of control and improve your overall well-being.
First let’s get clear about the signs and symptoms of SAD.
SAD is a type of depression characterized by a recurrent seasonal pattern, with symptoms lasting about 4−5 months out of the year. The signs and symptoms of SAD include those associated with depression as well as symptoms that differ for winter-pattern versus summer-pattern SAD. Not every person with SAD experiences all the symptoms listed below. More info here: National Institute of Mental Health
Symptoms of depression can include:
- Persistent sad, anxious, or “empty” mood most of the day, nearly every day, for at least 2 weeks
- Feelings of hopelessness or pessimism
- Feelings of irritability, frustration, or restlessness
- Feelings of guilt, worthlessness, or helplessness
- Loss of interest or pleasure in hobbies and activities
- Decreased energy, fatigue, or feeling slowed down
- Difficulty concentrating, remembering, or making decisions
- Changes in sleep or appetite or unplanned weight changes
- Physical aches or pains, headaches, cramps, or digestive problems that do not have a clear physical cause and do not go away with treatment
- Thoughts of death or suicide or suicide attempts
For winter-pattern SAD, additional symptoms can include:
- Oversleeping (hypersomnia)
- Overeating, particularly with a craving for carbohydrates, leading to weight gain
- Social withdrawal (feeling like “hibernating”)
Things TO DO to Get Ahead of Seasonal Depression:
- Establish a Routine: Sticking to a consistent daily schedule can provide structure and stability, reducing the impact of seasonal depression.
- Healthy Eating: Focus on a well-balanced diet rich in fruits, vegetables, and whole, organic foods to support overall mental and physical wellness.
- Regular Exercise: Incorporate regular physical activity into your routine, as exercise boosts mood and reduce symptoms of depression. This can be a simple walk or dancing in the kitchen. Just move that beautiful body!
- Engage in Hobbies: Pursue activities you enjoy, as engaging in hobbies can provide a sense of fulfillment and purpose.
- Get Into Nature: If weather allows, try to keep your outdoor walks or moments in nature going. Even if you have to bundle up, your body will appreciate the fresh air and the feel-good chemicals will be released.
- Seek Professional Help: Seek support from a mental health professional, especially if symptoms of seasonal depression become overwhelming.
Things to AVOID:
- Isolating Yourself: Avoid withdrawing from social interactions, as maintaining connections with others can provide valuable support. Of course we have to be sure we’re surrounding ourselves with uplifting people.
- Excessive Screen Time: Minimize excessive exposure to screens, such as phones, computers, tv’s. and make time for non-digital activities.
- Unhealthy Coping Mechanisms: Discourage turning to unhealthy coping mechanisms, such as excessive drinking or substance abuse, to manage symptoms.
- Neglecting Self-Care: Avoid neglecting self-care activities, as prioritizing one's mental and physical well-being is crucial for managing seasonal depression.
Do you have a self care check-list and does it change for this season?
Do you need help coming up with a plan to get you through these next few months?
If you have any concerns about your mental well being or someone you love, please reach out. I’m here for talk therapy, somatic therapy, recovery support, body healing through yoga or movement and more.