Every year, I go through a particularly rough time starting between September and October, which continues into the Winter season. Personally, this means it is harder to get out of bed or find the energy to work on projects or chores; every day feels slightly more sluggish and droning. This has often been bled into my schoolwork or extra-curricular activities as my attendance and punctuality dwindles and diminishes. My physical manifestation of my mental health often takes a toll on my responsibilities and my relationships as I struggle to stay up to date with either. During these times, my parents assist and motivate me to ensure that I am on top of things, but the older I get, the more independent I’ve needed to become with self-motivation.
Through therapy, I learned that this change is due to a phenomenon called Seasonal Affective Disorder or SAD. This disorder is associated with the changes in the sun cycle and the weather as lack of sunlight can cause drowsiness when compounded with a vitamin D deficiency; weather can make it harder to get out of bed when you are experiencing these symptoms. SAD can often effect those who are prone to anxiety and depression more severely than others, and for those people, it is important to know what to do to combat these feelings.
It has taken me a long time to realize what I need, and it is even harder for me to act on these things, but there are certain ways you can combat seasonal affective disorder. This article is meant to help those who may be suffering from SAD realize what they are going to and find the help that they need.
Here are some tips to help manage seasonal depression:
The first thing that you should do – and often the hardest thing to do – is to try and find help. Be it through psychiatry or psychology, reach out to someone and get into therapy to combat depression and anxiety as it can often help change your perspective. I finally scheduled a visit with my psychologist after saying that I would back in August and I am now so looking forward to it.
Secondly, get GOOD sleep. Sleep is a huge emphasis as it can help to give you energy in the morning to finally get up and get out of bed. Additionally, good sleep means that you are sleeping at a reasonable hour each night, and getting 7 to 8 hours as recommended. This also means that you are not napping each day or knocking yourself out with over-the-counter supplements. If you are having trouble sleeping, it might be best to talk to your doctor about ways in which to combat insomnia.
Third, keep a strict schedule. Make sure that you wake up each day at a consistent time, that you are exercising each day, and that you are maintaining healthy habits throughout the week so that you do not get too down when depression or drowsiness hits. For me, this involves trying to get at least 60 minutes of exercise a day and going for walks outside when I can.
Finally, keep up with your nutrition. This means eating 3 meals a day, eating healthy, and taking vitamin D supplements as necessary. Since there is a lack of sunlight in my office, I also made sure to ask for a “happy lamp” that mimics sunlight as this can be very therapeutic as I feel more energized with full spectrum light.
All of these practices can help to alleviate stress and make for a less depressing winter season. It is important to focus on taking time as necessary when you are dealing with stress or depression to do what you love and to focus on yourself. We need to maintain our responsibilities while also finding a healthy balance of rest and relaxation.
As always, if you need help finding a psychologist or psychiatrist, reach out to us or send an email to proporsitivityus@gmail.com