Four Ideas to Fend Off Your Seasonal Depression
Before it gets too late, try these tips
It’s a weird time of the year. The weather seems to be building up its stamina with cold winds, changing temperatures and tricky roads. It can be a difficult time for our moods with shorter daylight and darker evenings. Some people even have the experience of leaving for work in the dark and returning home from the dark. You may wonder is your low winter mood being impacted? Is it just part of a situational experience or is it more complex like seasonal affective disorder (SAD).
SAD expert Dr. Kelly Rohan defined the disorder as, “a regular seasonal pattern of major depressive episodes during the fall and winter months with periods of full improvement in the spring and summer.”
Maybe at first, it didn’t seem so bad; nothing that binge watching your Netflix show and some well placed sweet treats couldn’t manage. But a few weeks later the mood remains. If this is the case, try several well practiced techniques to make a change.
4 Ideas to Change the Seasonal Pattern of Depression
- Connect the Dots – Picture the people in your life as dots. Look for chances to connect those dots by making visits to those people. Plan a lunch, take a walk, go to a movie, or get some coffee. The more dots you connect the better your mood picture will be. If you know the winter impacts your mood, have one of your dots (aka friends) hold you accountable to get out and be social.
- Find the Light – Sunlight can activate specific vitamins in your system as well as regulate the amount of melatonin in your body. Both of which are connected with your moods. Find opportunities, despite the cold or wet, to get outside. Some research suggests the morning light is best, but anytime you can make time to get outside during these short daylight times will be helpful. You can also add full spectrum light to your house. The National Institute of Health recommends a 10000 lux exposure for 30 minutes. (https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3181778/)
- Turn Off Auto Pilot – Unfortunately, trudging along allows our auto pilot to take the path of least resistance and stimulation. Turn it off and start savoring what is around you. Look for beauty and pleasant moments before they pass you by. Seek thankfulness and be grateful for what you do have.
- Experience the Elements – The tendency is to avoid the wind, cold nights, and possible snow; but it can be counter intuitive. Putting on your best gear and participating in the weather elements brings you closer to your actual moment. The present is often the most content time we have. Spend twenty minutes feeling the cold on your face, listening to the crunch of snow/ice on the ground, smelling the winter air.
If you find your mood to be impacting your daily functioning at home, at work or in public, please contact Silicon Valley Therapy. We have a variety of passionate, caring individuals whom can walk alongside you during this struggle.
Winter Moods Are Real
It’s not always as obvious or stereotypical when seasonal moods show themselves. Don’t think laying on the couch feeling hopeless; think sleeping in too much, vaping and drinking more than usual, quickly irritated with co-workers and family. These are the day to day signs your mood is slipping. It makes sense with less sunlight, less melatonin, less balance to your life to be feeling low. Our four ideas above are just the start to improving your mood year round. Please contact Silicon Valley Therapy and start a collaboration with one of our team members.
Additional contributions by David A. Morris, LCSW
and https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3181778