By, Melanie Rivard, LCSW
The days are shorter, the nights are longer, and cold weather is here to stay. This is the time of year that some people begin experiencing a lack of energy, sleep difficulties, excessive food cravings, anxious and/or depressed feelings, and a lack of interest in the things they usually enjoy.
Seasonal Affective Disorder (SAD) affects millions of Americans. If you suspect you or someone you love suffers from the effects of SAD, here are some tips from a therapist to help you through this temporary, but challenging time.
1) Talk to your doctor. Schedule an appointment with your doctor or primary care provider to discuss treatment options, which may include:
•Light therapy- A lighting system designed to mimic sunlight without harmful UV light. Some medications can interact with sunlight, so be sure to check with your doctor first.
•Vitamin D– Vitamin D deficiencies are common in countries in the Northern hemisphere due to reduced sunlight. Your doctor can help determine if Vitamin D supplements are the right choice for you.
•Antidepressants– If you have noticed a recurring pattern of depression each winter, an antidepressant regiment may help.
2) Psychotherapy –Talking to a professional therapist provides a safe space to explore and process your feelings and experiences, identify triggers, and develop coping skills to manage anxious and depressive feelings.
3) Eat a balanced diet –Fill you plate with a variety of fruits and vegetables, lean proteins and whole grains to provide your body and mind with the nutrients it needs to function at its best. Balance also means eating for pleasure at times as well, while staying attuned to how certain foods or eating patterns make you feel.
4) Movement – Exercise releases endorphins. Endorphins helps boost your mood, improve sleep quality, and contribute to heart health.
5) Create a routine that works for you. Having a consistent time to wake up, work, eat, play, and go to bed each day can reduce sleep difficulties while providing optimal access to sunlight.
6) Take a break –Schedule time to disconnect and unwind- and then watch your productivity soar! Just like our bodies need sleep to recover, our minds need time to recharge. Give yourself permission to take a break and consider it an investment in yourself.
7) Focus on the activities and people who bring you joy. It may be tempting to hibernate during the winter months, and this year our ability to gather is impacted by coronavirus. While we may not be able to connect in a traditional way during this winter, we can still make time to connect with loved ones through video chat, drive by visits, or outdoor gatherings with local friends or family while wearing masks and maintaining social distancing. (For more on parenting during coronavirus and the holidays, check out our helpful blog HERE). Also, consider engaging in hobbies that improve your mood. If you’re not sure what those hobbies might be, try to remember what activities you enjoyed as a child, and recreate them in a way that feels joyful to you now.
Seasonal Affective Disorder can be uncomfortable and disruptive, yet it is a manageable disorder. By taking steps to address and manage symptoms, you can experience joy and peace this season, and stay well.
If you or someone you love is struggling to manage SAD, or other mental health issues, please reach out to LexCounseling at 859-457-1262. We have knowledgeable and compassionate therapists available to support you. It’s our honor to help you find your light, even during the darkest seasons.