Winter is upon us, and for those that live far north of the equator, it can be a time of year we brace ourselves for. It is the season that bridges the end of year to the new, and a time to truly rest and reset. Along with that, there are naturally fewer sunnier days, shorter days, and less movement. These changes can impact our circadian rhythm, as well as our serotonin and melatonin levels. For some this causes symptoms of Seasonal Affective Disorder (SAD).
What are the signs that you may be experiencing SAD? The following are symptoms to look out for: feelings of sadness, drops in energy levels, increase in sleep, change in appetite, difficulty concentrating, fatigue, lack of interest in socialization, and irritability. During this time of year, make sure you are checking in with yourself to see if you are noticing subtle shifts. Below are some tips to put in your back pocket, and help you manage your symptoms.
Tip #1- The first tip is a small, but easy one. Consult with your doctor to get your vitamin levels checked, and consider a vitamin D supplement. Less sun exposure means less vitamin D which can have a huge impact on your mood.
Tip #2- Let there be light! On the days that there is sunshine, bundle up and take a quick walk around the block. Natural sun exposure and movement are a win-win. For days where there isn't as much sunlight, consider purchasing a SAD Lamp like this one. Light therapy usage can help simulate sunlight, and trigger a release of serotonin.
Tip #3- Plan ahead, and create rituals to look forward to. Before your week begins, see what subtle shifts you can make to break up your day. Consider waking up 5 minutes earlier to open your shades, do a quick stretch, and journal. Take a walk with a friend on your lunch break, have a doodle pad by your desk, or a puzzle you can tend to during breaks. These little rituals can help fight fatigue!
Tip #4- Pull out your social calendar. Lack of interest in socialization is a symptom of SAD and admitting that is okay. Some nights allow yourself to lie back on the couch and stream your favorite show. On days where you are feeling a bit more inspired, plan for events to schedule to connect with loved ones. It may feel like pulling boots out of the mud on the day of, but you likely won’t regret it afterward.
Tip #5- Remember that you are not alone. SAD can feel like more than just the “winter blues”, and it impacts thousands of people each year. It is okay to not be okay, and it is okay to ask for help. There are many skilled therapists, including those at Empowered Connections Counseling, that are here to support you. Interventions like Cognitive Behavioral Therapy (CBT) can help address negative thinking. Dialectical Behavior Therapy (DBT) can help with emotional regulation, or even discussing seasonal medication with a therapist are just a few options.