Feeling the effects of seasonal affective disorder? Here are 5 things I do when I’m feeling SAD.
I don’t know what it is about this time of year, but for the past few years I’ve felt a definite shift in my mood and energy levels as soon as winter arrives. Maybe it’s the weather – it’s colder, greyer, and rainier – maybe it’s the lack of sunlight, or maybe it’s that another year is coming to a close and it’s time to reflect on what I’ve done (or not done) over the past 12 months. Whatever the reason, I really wish I could just hibernate from December to March each year!
What is Seasonal Affective Disorder?
Though I’ve not been told by a doctor, I believe my winter blues are caused by Seasonal Affective Disorder. Which, according to the Centre for Addiction and Mental Health (CAMH), “is a type of depression that occurs during the same season each year.” When people are experiencing SAD they may feel sad, grumpy, or anxious; lose interest in usual activities (can’t I just stay home and make soup?); eat more and crave carbs (yup!); sleep more; and have trouble concentrating. The symptoms are similar to other types of depression but will only be felt during a specific season – my season is definitely winter! If you think you might have SAD, please consult your doctor and work with them to find the treatment that works best for you.
For me, my SAD feels an awful lot like the symptoms I’ve mentioned above. I just feel blah, you know what I mean? I don’t want to leave the house or be around people, I want to curl up on the couch and ignore the world outside. I have trouble going to sleep at night and then I want to sleep in late the next morning. I feel down and I don’t really have a specific reason why. I tend to cancel plans with friends or just not make them in the first place! I would rather work from home and not have to talk to anyone. I’m lethargic and I just want to eat bread and cheese (but I’m allergic to gluten and dairy so I have to get creative!)
Knowing that I can’t actually hibernate for three months, over time I’ve figured out a few things that help me feel better at this time of year.
Do Nothing
First, I usually do nothing; I stay home, I watch Netflix or Amazon Prime, I scroll through Instagram and I try not to eat everything in my fridge! I allow myself to feel blue and I just chill.
That can be hard too, and I usually feel guilty that I’m doing “nothing”, or that I’m “wasting time”, but sometimes we all need some down time to rest and recharge. I’m learning to let go of the guilt and relax.
Make Soup
I also like to cook when I’m feeling down and my go too feel good meal is soup. Soup is easy, I generally have enough ingredients in the fridge and pantry that I don’t need to go to the grocery store, it’s hearty and filling on a cold winter day, and it’s kind of the food equivalent of a big hug. Soup is also great because you really don’t need a recipe to make something delicious and one batch equals lunches for a week. Meal prep for the win! (I’ve put together a list of some of my favourite recipes, just in case you need some soup making inspiration!)
Get Some Fresh Air
When it’s not pouring rain (good luck in the winter where I live!), I like to get outside and go for a walk. Fresh air does wonders for your mind and mood (at least it does for me) and as a bonus you can get your steps in and not feel like a total blob! I’m lucky to live in a place where there are endless trails to hike and I can do a quick loop from home that gets me off the sidewalk and into nature – which is also good for the mind.
Take My Vitamins
One of the reasons people experience SAD in the winter is the change in the amount of sunlight we get, which can affect our sleep patterns as well. So when the weather changes I ramp up my vitamin intake and take liquid vitamin D and vitamin B and C tablets each morning. At night I will either use a melatonin spray or I’ll have what I like to call a sleepy tea, which is actually magnesium citrate powder with warm water and some of my fave immune boosting Doterra essential oils.
Dance & Exercise
When I really need to get out of a funk, sometimes the best medicine is some loud music and a little dancing around the living room. Just 5 or 10 minutes of dancing it out gets my blood pumping and sometimes that’s all I need to feel a little better.
The next step is to exercise; I have a space at home where I can workout and I’m signed up for Beachbody on Demand, which offers programs for strength training, weightlifting, HIIT style workouts, yoga and more. Anytime I want, I can turn on a workout and get sweaty, and the sweatier the better to lift my mood. Good news: I don’t have to leave the house to workout. Bad news: It’s easier to skip the workout! (more on that in another post).
When it comes to my winter blues, the good thing is that I’m aware of it and I give myself space to feel down and I also find ways to lift myself back up. I’m open with the people in my life and tell them when I’m not feeling 100% and need a little comfort or need to be left on my own, and I know they’ll offer support and encourage me out of my hibernation when I’m ready.
Do seasonal changes affect you?
What do you do to feel better?
If you feel any of the symptoms discussed, or think you might have depression, please consult your doctor immediately.
