Can you believe it’s October already? Where did summer go and where did September go? October offers the promise of fall activities, the upcoming holiday season, and the (usual) dreaded clock change. I mean, most of us do like getting an extra hour of sleep, but most of us also dislike how early it gets dark now.
As we get further into the fall season and closer to winter, one thing to keep in mind is something called the “winter blues.” The winter blues are actually so much more than just the blues (cue, I’ve Got The Blues song). In fact, there is an actual mental health diagnosis, often referred to as Seasonal Affective Disorder, which is a specific form of depression under something called “seasonal pattern.” This specific form of depression includes individuals experiencing depressive symptoms during a particular time of year, which is usually fall and winter. After those two seasons end, most if not all of the depressive symptoms tend to go away, only to return the next fall or winter.
Much like other forms of depression, seasonal pattern depression can be difficult to get through. You can do more than sitting around and waiting for spring to get here, and sometimes it might be REALLY difficult to do some of the things I am going to list. However, listen to your body, and do what you can. Here are 5 tips to help you in the upcoming months:
Stay active. I know it might be difficult to do in the winter and not much is going on, but you can be creative. Bundle up and go for a walk. Have your morning coffee or tea outside, or find something fun to do inside. There is a Danish concept called hygge, which basically translates into comfy and cozy. See if you can incorporate that into your routine. One of my absolute favorite things to do in the winter, and I will admit that I am biased because winter is my favorite season, but I love grabbing some of my favorite blankets, sitting in front of the fireplace with the dogs (and I’ll include the hubs in here too!), and reading a book or watching a movie. Give me a mug of hot cocoa or tea, and I am one happy person!
Exercise. This is a great coping skill all year round. Find something you enjoy such as yoga, running, or taking a spin class at the gym, and start making it routine. It is something that can get you out of the house, around other people, and has your body moving. Been wanting to try hot yoga? Now would be the perfect time to do it!
Stay in touch with family and friends. Okay, this one was REALLY tough last fall and winter given everything going on with COVID-19. Some individuals are still not 100% comfortable going out with others and congregating in large groups. That’s okay! You don’t have to see family and friends in person. Create video chats with them or weekly phone calls. Don’t have time? Shoot them a text too! It can be really easy to isolate yourself when you are feeling down and when it is cold outside. Isolation will only feed into the sad thoughts and feelings.
Get outside. As much as you can, grab that sunlight. As I mentioned earlier, have your morning coffee or tea outside if it’s not too dark. Sit by a window and let natural sunlight come in or take a few minutes to sit outside on your lunch break. I know it can be cold, and there are so many other things you could be doing. However, our bodies need fresh air and sunlight, so let’s grab it when we can! In recent years, light therapy has been effective for a variety of conditions and has been used in those parts of the world that tend to have little to no sunlight during certain times of the year. Light therapy can be difficult to find, and if you do live in a place that gets some sunlight, take normal precautions when out in the sun, and see if you can grab some rays during those cold months.
Get professional help. This is last, but it is certainly not the least. There is no shame in asking for help and speaking to someone about what you are going through. First time starting therapy? GREAT JOB! Going back into therapy after a break? GREAT JOB! Continuing therapy? GREAT JOB! Notice a theme here?
As always, I cannot stress enough to take a proactive approach instead of a reactive one. If you find that you are one of those people that tends to get sad and down in the fall and winter, don’t delay. Use some of the above tips and start brainstorming how to get them included in your routine before the start of winter! Come up with your own too. I am big on therapy not being cookie cutter and that goes for this as well. Think of something unique to you and your life and make it happen!