S.A.D. (Seasonal Affect Disorder / Seasonal Depression)
Seasons are changing which means, so are we. As the sun rises and sets earlier, it seems as if we are living in never ending darkness. The once warm air turns into a stinging breeze, taking physical sensation away from our toes. Our exhaustion rises as our motivation goes into hiding. Our bed becomes our safe haven, and our sweatpants become our shield of armor. Immediate thoughts upon waking go something like “F%ck this. It’s freezing. I can’t wait to put on my sweats and nap later.” We crave sunlight, warmth, and the drive we once had to conquer the day. As winter approaches, we turn inward, and try to make it through irritability, mood swings, fatigue, and lack of self worth. For some people, it is just passing “winter blues.” For others, it is the energy sucking, exhausting Seasonal Affect Disorder (SAD) – also known as, Seasonal Depression.
Seasonal depression / SAD, is no joke. While some look forward to apple picking, decorating the Christmas tree, and counting down to the New Year, some of us are dreading the change of weather. We fear the depression that comes with it. Celebrating the holidays is awesome, yes, but unless you’re celebrating where snow doesn’t exist, it could be unbearable for some of us.
What is Seasonal Depression?
The reason for SAD, put simply, less sunlight means less serotonin (happy hormone) which leads to depression, exhaustion, and thoughts of shame, which could then lead to weight gain. Our inner cycle (circadian rhythm) is thrown off, explaining the fatigue throughout the day. Waking up is a job on its own, let alone our actual job.
I did not know I actually had seasonal depression up until last year. I thought it was just the cold making me angry and tired all the time. This “disorder” will usually start to creep its way in between the ages of 18 and 30, which would explain why I noticed it last year.
It wasn’t simply feeling tired anymore. I lacked motivation and interest to workout, to go to work, to do anything I enjoyed. I would just spend my free time in bed. This lack of activity would eventually lead to feelings of disappointment and shame. Which would then turn into self hatred and insecurity. I felt a loss of control over how I felt, thought, and acted. My internal anger would be taken out on everyone around me, and I constantly felt guilty, yet helpless.
I would beg my mom to schedule me with a therapist ASAP so I could be fixed and all of these terrifying thoughts and emotions would just vanish. It was truly a nightmare.
It’s mid-November as I’m writing this. I’m totally dreading the winter, but I’m taking the steps to prepare and make this winter a little more bearable than last.
For anyone who is experiencing Seasonal Depression, here is my Season Change Survival Guide.
Light Therapy box / Daylight Mimicking Lights
Go on Amazon and look up Seasonal Depression Light therapy. I have a light box as well as light bulbs in my lamp and my ceiling that mimic daylight. This light will help with that internal clock situation that is caused by daylight savings. As soon as I wake up, I immediately put the light on- it’s right by my bed so I won’t have to get out of my covers and face the cold until I’ve mentally prepared for it.
Get your Winter Clothes Prepped
ITS GOING TO BE COLD. If you’re like me, you don’t properly dress for the cold …. ever. (It’s 35 degrees out and I’m wearing a denim jacket. This seems to be a habit I can’t crack.) But because of this, once my body feels cold, that chill doesn’t leave my bones until I’ve blasted the heat in my car for 30 minutes. At my job, it can be freezing sometimes, and last year I would be covered in goosebumps while training clients. I refuse to repeat the same mistake this year! I spent all of August and September buying clothes that I know will actually keep me warm. (If I actually wear them is a different story xD)
Sleep
This is vital. Stop telling yourself you’ll be good on 5-6 hours of sleep. You’re lying to yourself. I understand you may have school work or other priorities, but sleep should be your #1. You’re going to be tired anyway, make sure you’re at least rested. Some tips to get better sleep – not eating right before you sleep, reading or journaling before bed, or doing a sleep meditation to help you drift off. Try not to scroll through social media seconds before you go to sleep – I’m guilty of this, and it kills me the morning after.
Exercise
I know. It’s the last thing you want to do. Trust me, I get it. Don’t be fooled by my job. It’s just as hard for some of us trainers as it is for anyone else sometimes. You need to reflect. You are exercising for YOU. Whether you do it for physique purposes or not, it doesn’t matter. If you want to make it through this winter with less frequent mental breakdowns than usual, you need to exercise to keep your mind sane. I’m not going to go on a spiel about it, but don’t fall off track for too long, because you may not get back on.
Those days where you have no desire are the most important days. Take a second, sip down a coffee, listen to some music, warm your body up, get your mind ready to workout, and get it done. Even if it’s simply walking. Get it done.
Healthy Eating
My mom makes batches of cookies every winter season for her clients and friends. And every year I tell myself I won’t binge them. And every year I lie to myself and binge anyway. It never fails to make me feel ashamed every time.
I have one month until she starts her baking, and I’ve already told her to hide all the sweets or put a lock on them.
Lesson is, I need to practice self control. You need to get into the habit of eating clean, and controlling yourself around your favorite foods. If you’re one of the few who can actually eat in moderation, I’m impressed. But if you’re anything like me, who says “just one!” and then continues to clean the plate, then you have some habits to practice. Eat for energy, immunity, balance, and fuel.
If you binge, it happens! Tell yourself it’s okay, and get back into the habit. When I would binge, I would ask my friend what to do, and he would always say something like, you can’t change the past 15 minutes, just focus on the rest of the day and don’t beat yourself up. So true.
Your eating habits throughout the winter will be essential when it comes to your energy and your mood.
Meditation
My all time favorite way to fall asleep. Every night before bed I use this app called Simple Habit. It’s a guided meditation app. I’ll listen right before bed and find myself drifting off within 5-20 minutes. Meditation has a ton of benefits, and everyone has their opinion about it. If you find yourself in your head constantly, it’s a necessity, not an option.
Gratitude listing / Journaling
It sounds corny, but it works. Spending just 5 minutes a day to reflect on what you’re grateful for, or reflecting on how you’re feeling or thinking – will have a huge impact on your mind. Gratitude is one of the most strongest energies to we can emit.
When we express gratitude, our brain releases dopamine and serotonin, the two crucial neurotransmitters responsible for our emotions, and they make us feel ‘good’. They enhance our mood immediately, making us feel happy from the inside.
https://positivepsychology.com/neuroscience-of-gratitude/
And I’ll tell you this much, journaling is a big part of what inspired me to start this blog. Reflect inwards, because you’re stuck with yourself forever, so get to know yourself a bit.
Herbs for Depression / Energy
These are natural supplements that could help with depression. You can buy them in different forms (powder, tea, capsules, etc)
DISCLAIMER: if you’re seeing a doctor or therapist, check in with them before trying any of these. While they are natural, they may not combine with other medications you might be taking already. DO YOUR RESEARCH! These are my Recommendations, and what worked for me personally..
CHAMOMILE TEA (and other teas)
C O F F E E
Balance your Hormones // Prioritize your Gut Health
Your hormones and gut, control much of what goes on with your mood. Lets take periods for example.. There is an imbalance in hormones which result in mood swings and irritability. Make sure your hormones are balanced during the winter months (and all times), to possibly help with your mood. Check in with your doctor for this, do NOT self diagnose yourself.
Your gut health is referred by many as you “second brain.” It is more than likely that your gut might be out of wack, as it is very common. Pick up a probiotic – this is the one I use and I love it. Eat fermented foods / tea, drink lots of water, avoid any food allergies, and eat your vegetables. Here is a gut health grocery list.
Pick up a Hobby that Makes you Happy
If work is sucking the life out of you, pick up a hobby that makes you excited. Feeling excited for something will keep your mood lifted. Think about if you had an upcoming vacation in the carribeans, or a big event you were looking forward to. Find a side job, hobby, activity, that will give you those same emotions. Try something new, you never know what you might truly enjoy.
And Finally..
Wake up with ambition. Whether or not you want to face the day, try not to spread any bad energy upon waking. I’ve noticed that every morning I wake up mad, my whole day is ruined. Everything that COULD go wrong, does. The mornings I tell myself “let’s go, it’s going to be a good day” – are the days I can smile, and genuinely feel happy, grateful emotions. Your mindset upon waking will determine your day. Be conscious of your thoughts.
That’s what has helped for me! Unfortunately for some of us, seasonal depression, or even depression in general, is inevitable. We can’t control it, but we can do things to help. These are my 10 tips that I’ve gathered over time. I wish nothing more than to help you fight through it. Whatever happens, take life one day at a time, some will be better than others. Don’t be so hard on yourself, we’re all human, and our minds are so fragile and easily affected. if you fall off track, just find the persistence to get back on and keep getting through the dark cold months. One Sip at a Time, You got this!
I’ve heard a lot of great things about using herbs to improve overall health, but I’m not familiar with any of it. I would love to see a post going into depth about the benefits of herbs an average person could use!