Beating Seasonal Depression
As autumn approaches, it brings shorter days, colder weather, busier schedules and impending holiday stressors. Seasonal changes also bring about increased stress, anxiety and even depression. It is important to note that if you find your depression or anxiety impacting your daily functioning around this time of year, you may have a condition called Seasonal Affect Disorder (SAD). Experiencing depression around this time of year is normal! So you don’t have to feel alone in the way you are feeling. Learning how to cope with seasonal changes and the winter blues is important for your overall self care. Although self care is a year round practice, sometimes our summer skills are not applicable in the winter season, so identifying and incorporating self care into your routine this fall and winter could be vital!
What is seasonal depression?
According to Mental Health America, in a given year, about 5% of the U.S. population experiences seasonal depression. As seasons change, so do our moods, especially from summer to fall or fall to winter. Common symptoms of SAD include persistent “empty” mood, feelings of hopelessness, irritability, loss of interest in hobbies, fatigue, changes in your sleep and social withdrawal. The cause of SAD is still unclear to researchers but it is thought to be related to one’s response to changes in daylight hours and impacts on circadian rhythms. It can also be exacerbated by Vitamin D deficiency. Continue reading below for ways to manage the seasonal change this year.
10 Ways to Help Beat the Seasonal Blues
Embrace the beauty of the seasons: It is easy to get caught in a rut of going through your day to day life without truly being present in the moment. Practicing mindfulness can be a helpful way to accept things for what they are. Some helpful things to ask yourself may be:
How can I spend this time indoors in a way that fuels my body and energy?
How can I spend time outdoors in a way I am still able to enjoy the fresh air during this season?
What does my mind, body and soul need during this time of year?
What can I be grateful for during this time of year?
2. Make some lifestyle changes: This can include exercising, improving your sleep, eating a healthy diet and managing your stress. Take advantage of this time to make changes that will positively impact your overall wellbeing.
3. Create a Routine: Creating a schedule that helps to incorporate the changes of the season can help keep you on track and increase motivation. Find substitutes for the activities you may have done in warmer weather and try to find a new passion, hobby or even take a break. Try to avoid isolating yourself and plan things with people you love.
4. Exercise by going for a walk/hike: Enjoy the changing colors of the leaves by going for a walk or hike. Exercise alone can help boost your overall mood and promote a healthy lifestyle. Try to plan for exercise, whether inside or outside!
5. Soak Up Natural Light: Open the curtains and windows! Let the light in! This is especially helpful for those who have deficiencies and can be most helpful in the mornings when your body needs it most. Challenge yourself to brave the cold and go for a morning walk!
6. Make a warm drink: Try making (or buying) your favorite hot beverage. Nothing beats hot chocolate or apple cider on a brisk fall or winter day. The sensation of the heat can be soothing. Try mindfully sipping your drink too! Spend a little extra time savoring the moment and enjoying the relaxation your drink provides.
7. Bake Delicious Treats: Baking is a good relaxation activity that helps spark creativity and reduce overall stress. It can be fun to do on your own or with others! What treats will you try to whip up?
8. Practice self care: Try to do things that relax you to help manage your stress and build emotional resilience. Light a candle of your favorite scent, take a hot bath, go apple picking, cozy up with your favorite blanket or read.
9. Express Gratitude: Whether you do so through journaling or reflection, expressing gratitude can be an easy way to improve your mindset in tough times. We often focus on the negatives but expressing gratitude encourages you to focus on the positives, strengths and blessings you have in your life no matter how big or small. Try setting aside a time each day to reflect and make it a habit to incorporate into your routine throughout the fall and winter seasons.
10. Go to therapy! Therapy can help you learn new ways of thinking and cope with your symptoms. It can be a huge help to identify negative thought patterns and be taught coping strategies to help keep your mood in check. Visit scamptoncounseling.com today to sign up for a FREE 15-minute consultation.
Plan ahead for seasonal changes instead of dreading the colder weather. It is helpful to have things to look forward to, avoid isolation and find joy in the little things. Remember, you have control over the things you do (or don’t do) for yourself so don’t hesitate on planning activities you enjoy and give yourself a refined sense of purpose to avoid the seasonal blues!
