Beating the Winter Blues
Winter is a hard time for me. My seasonal affective disorder is in full control and it makes it hard to do things I love. For those of you who don’t know, seasonal affective disorder is a type of depression that is related to changes of season. For most people this begins in the fall and goes until the beginning of spring. Some people even experience it in the summer months.
For me, once the clocks turn back and we get less hours of daylight my body freaks out. Living in Florida actually helped with this because I was able to go on walks during my lunch breaks and soak up some vitamins. Back in the Midwest however, we’re usually confined to the warmth of the indoors. Luckily, our winter this year has been super mild and I’ve ventured outdoors a few times when I felt I needed it.
However, I’ve still needed to find ways to cope and work around this disorder. Before I jump into ways to combat this mental state let me throw some general information at you.
What is SAD?
What an acronym, am I right? Seasonal affective disorder is more common than you think. Have you ever experienced someone who’s usually super bubbly turn very introverted during the winter months? They probably experience SAD. It’s estimated that about 10 million Americans are affected by this disorder, and it’s found more often in women than men.
Some symptoms of SAD are as follows. Keep in mind, not everyone experiences the same symptoms. Some may only experience a couple off this list, and some might experience all.
- Weight gain
- Change in appetite, craving sweet or starchy foods
- Tendency to oversleep
- Fatigue
- Difficulty concentrating
- Irritability
- Avoidance of social situations
- Decreased physical activity
- And in some cases, thoughts of suicide. If you have thoughts of harming yourself or thoughts of suicide please call the National Suicide Prevention Hotline at 1-800-273-8255.
How I Treat my Seasonal Affective Disorder
Like any mental illness, it’s not one size fits all. What works for me might not work for others. However, I still wanted to share a couple things that help me feel better about myself and clear my mental space. The first step is becoming aware of how you’re feeling. For years I didn’t understand why I was so sad during this time of year. Now that I’ve become better at self awareness I can be proactive.
The “Warning Sign”
My “warning sign”, for lack of a better term, is my hygiene. I know it sounds kind of gross, but when I feel like taking a shower is too much effort I know it’s time to do a mental health check in. I’m a girl who loves to indulge in bubble baths, face masks, and fresh manicures. But during this time of year it seems like too much effort to get off the couch and do these things.
My morning routine of getting ready changes too. You all know how much I adore makeup and putting on my face. During this time of year I really tone down the makeup I’m wearing because it takes so much time. Instead, I allow myself an extra 15 minutes in bed and opt to put my hair in a braid and do really simple makeup looks.
If you have a warning sign like this I challenge you to push past the fatigue and do it anyway. This is my first step, and guess what? I always feel better afterwards. When dealing with a mental illness these small victories mean so much. Plus, feeling clean and putting on some fresh pajamas makes me feel comforted.
Routines & Simplicity
Another thing that really helps me during these months is having a routine. My current routine is waking up at 6:15, out the door for work at 7:20, get home around 5, workout, eat dinner, shower, veg on the couch. It brings me peace of mind that I don’t have to think about what comes next. Do you know why? Because thinking is pretty darn exhausting, especially when you’re fatigued as is. Getting up in the morning is really hard. As soon as I get out of bed I am looking forward to when I get to crawl back in. I only allow myself one snooze of the alarm, and I simplify my getting ready process.
You read that correctly, I still workout during these months. This isn’t my first rodeo, and while a lot of the time I dread any physical activity I still do it. I gave full disclosure, this method isn’t for everyone. I push myself to do the things that seem most daunting. Personally I know I’ll feel even more miserable if I sit on the couch and let the symptoms like weight gain get to me. Working out gives me 30 minutes of feeling productive, and strong. It kick starts my evening and my mindset, no matter the time of year, is: “I just took care of my body, I don’t want to cancel that out.” That helps me eat a healthy dinner and drink more water. If I hadn’t worked out I would’ve opted for some (delicious but dangerous) Trader Joe’s frozen appetizers and a glass (or 2) of wine.
I’d say that I avoid social activities during the entire year. I’m a homebody, I love being alone – specifically in my apartment, and I’m not filled by social interaction. In fact, it drains me. During this time of year it’s best to leave me in my reclusive state where I can keep my routine. I need all the time I can get to keep my apartment a haven – organized, clean, and inspiring. I make my bed every morning, I do my dishes, I vacuum. If I’m going to spend a lot of time at home I want it to be inviting.
Smaller Tips for Seasonal Affective Disorder
There are a few smaller things I do to help with my symptoms of SAD. I keep my blinds open day and night. During the winter I need all the light I can get, even if it’s from the streetlights outside. I always keep a full bottle of water at the ready in my apartment. Instead of drinking soda, or wine I keep myself hydrated. If I’m craving something sweet I’ll have some hot herbal tea, especially at night. I cannot watch dark shows or movies during the winter. Instead I opt for shows like Gossip Girl, Sex and the City, or a classic Disney movie. I continue to meal prep because again, it takes the thinking and doing out of making a meal.
At the end of the day winter is only a few months long. By staying busy and pushing yourself to do one or two small tasks in your day you’ll feel productive and the days will go much faster. At the end of every winter is a spring.
