It has been a week since the time changed and I am already really struggling to keep depression’s ugly hands off my fragile happiness.
Wake up: Darkness. Drive to work in Darkness.
Leave work: Darkness. Drive home through Darkness.
Repeat for the next five months. “Land of eternal Darkness” as my husband calls it.
Hey, did you notice how DARK it is outside? All the time?
That is enough of that, but seriously friends we can get through this. We do it year after year, but that does not mean that it is enjoyable. I want to offer some tips that I have found that worked well for me in the past. I feel like I am breaking them out early this year… bummer.
Seasonal Affective Disorder (SAD, not so ironically) or Seasonal Depression, is a type of depression that will ebb and flow with the seasons. It can be diagnosed with symptoms appearing over multiple months that coincide with specific seasons for at least two years. Depressive episodes can feel like a mixture of any of these things:
- Sadness, hopelessness, worthlessness
- Low energy and decreased interested in activities you once enjoyed
- Problems falling or staying asleep and related fatigue or agitation
- Decreased appetite and/or weightloss
- Having a hard time concentrating
- Pervasive thoughts of death or suicide.
SAD occurs in the winter months more frequently than in summer, but it is possible to experience this depression at any time. In the winter, the symptoms are often buried by things we think are routine like gaining weight, sleeping more often, having low energy and social withdrawal. We blame the darkness, the cold, and the holidays for the changes our bodies experience.
If these symptoms persist year after year for you despite your best efforts to find ways to exercise, eat healthy, and maintain your relationships you might want to consider seeing your doctor or a therapist.
Dark months are difficult, but they shouldn’t control your motivation and happiness.
Are you at risk for Seasonal Affective Disorder?
According to this article from the National Institute of Mental Health, your chances of developing SAD increase if you are a woman, in your younger adult years, if you live further away from the equator, and if you have a family history of any type of depression or bipolar disorder. If you have already been diagnosed with depression, you might consider SAD as the specific type of depression if you can pinpoint a pattern that occurs with seasons. Depression is harmful no matter what day it is, but narrowing down the type of depression you experience can be really helpful in your efforts to combat mental illness.
Personally, I keep a journal and I have a few wonderful people in my life that I regularly update on how I am feeling. Being honest and transparent about your thoughts whether through a private journal entry or a conversation with a friend can help you determine and monitor mood changes. If I feel my depression may be worsening, I can check back to see when the symptoms started and try and identify the cause or life change that is negatively impacting my health. Knowledge is a very power tool for coping with depression.
How to Overcome Seasonal Affective Disorder:
- Have a routine and stick to it. Time changes and daylight hours will throw you off, but do your best to eat and sleep at the same times throughout the year. As hard as it may be to get out of bed on a cold winter weekend, make some tea and buy some warm socks. Your body and mind will thank you for the consistency.
- Also not easy, but get outside. It is really important that you have some exposure to sunlight and fresh air to keep your mind sharp and soak in some natural vitamin D. Take a five to ten minute walk outdoors over your lunch break if possible, or drive during daylight hours to experience some sunlight.
- I did not know this, but according to this article, it is very unlikely that you will get the amount of Vitamin D that you need from the sun if you live anywhere north of the 37th latitude line (cities north of Los Angeles). You could stand outside naked for upwards of thirty minutes and potentially soak enough in… big ol’ disclaimer inserted here.
- Eat your fatty fish, mushrooms, and Vitamin D fortified milk!! This link provides more food options that are high in Vitamin D. I am not a huge fan of supplements, but they do sell Vitamin D in a pill form for people who need it. Obviously, I am not a doctor so you should consult yours before changing your routine drastically.
