I'm Sad...Managing Season Affective Disorder (SAD).
Welcome to the most wonderful time of the year!! It’s December and during this time of year, I get all giddy. These last two months of the year are so action-packed with holidays and celebrations and I just love it. But with all this love and joy there is one thing that I absolutely despise and hate about this time of year and that is the end of daylight savings time. This one-hour change on the clock may seem very insignificant, but for many people, this switch from more daylight to more darkness leads to a rise in depression, sadness, and just a lack of motivation to do much of anything. Let’s talk about how to thrive during this seasonal change so that you can shine through the darkness.
I LOVE, LOVE, LOVE this time of year! For me, it’s happiness on steroids! But this one thing turns me into a Grinch and that’s daylight savings time ending. It annoys me and I feel there is no need for it. We are already having to deal with the cold weather and to make matters worse it starts getting dark at like 4:30 pm. For most people by the time they get off from work, it’s already dark and all they want to do is go home and get in bed.
Listen, my disdain for this change is one thing, but for some people, this change sparks some serious emotional and mental blocks and issues. There’s depression and seasonal affective disorder (SAD), and then there is just an overall lower motivation to do things during this time of year as well. Let me explain what seasonal affective disorder is. It is basically a major depressive disorder that occurs due to a seasonal pattern, that typically occurs during the autumn months and ends around March or April. Symptoms can include fatigue, sadness, feelings of hopelessness, difficulty concentrating, and more. Most people with seasonal affective disorder have been dealing with it for years and they often times dread this time of year because they know it’s coming. For some people, this time of year is tough, not just because of the time change, but because of the holidays. The holidays aren’t a joyous time for everyone. For some, the thought of having thanksgiving dinner with their family prompts stress, fear, and anxiety. For others, the thought of celebrating another Christmas without that loved one causes sadness and makes them dread the holiday. This time of year can be very complex and evoke an array of emotions in people. There may be stress due to overextending yourself financially by trying to give gifts. And on top of all of that, the cold weather can make you just not want to go out and do anything! Causing you to turn into a hermit. So, with ALLLL of this, it is not a surprise that there is a rise in depression diagnosis during this time of year.
During these last two months of the year everyone is encouraging you to push and get so much done before 2023 comes rolling in, but let’s be honest. This may be one of the hardest times of the year to actually get things done. It’s almost like our natural animal instinct wants to take over and we just want to hibernate. You know, like the bears. They prepare all year to just sleep during these next few months, and for some of us, that’s what we want to do. Crawl in bed and just stay there until the spring. But that’s not how our life works. We have jobs, businesses, kids, families, projects due, goals to reach, and people depending on us, so we can’t fade to black. We MUST keep shining.
So let’s talk about what you can do during this season to help you continue to live a life that is fulfilling and joyful.
Get More Sunlight!
Sunlight doesn’t just look good; it is actually good for the body and the soul. This is especially important if you are dealing with seasonal affective disorder. You will want to get as much sunlight as possible. So, open the blinds while at home. If it’s going to be dark when you get off from work, step outside during your lunch break to get some sunshine on your face. Get yourself the proper winter clothing so that you can go outside and actually enjoy it. Another option is to use lightboxes. Light therapy boxes give off light that mimics sunshine. It is recommended that you sit in front of the box for 30 minutes a day if you can’t get outside. It is also recommended that you use this in the morning. Regardless of which method you use, try to get some light in your life.
Move Your Body.
Exercising and moving your body is essential. Exercise helps you stay active which is known to help with mood disorders. You can choose to go to the gym, take a walk, or work out alongside a YouTube video. Getting up and out, getting your blood flowing, and releasing some energy is a great way to help you feel better. Make sure you exercise to release some energy AND exercise to stay healthy.
Socialize
I know, I know…you don’t want to! You just want to go home, close the door, and come out next year. But as much as you want to turn into a hermit, I encourage you to try your hardest to do the opposite. Interacting with others, especially people you love and like can be a real mood changer. Commit to going to social events and follow through. I know I’m not the only person who has said, “Yes, I’ll be there”…only to get home, it’s cold and dark, and decide not to go. Push through that desire to stay inside. Talking with others, laughing with others, and human interaction is good for you. Living through text messages and DMs is not enough. Make a decision to do something each week that requires you to be around those who matter to you. It will be worth it.
Get Help
Seek Professional Help! Sometimes these feelings, the depression, the blues, and the lack of motivation to get things done can be too hard for you to shake by yourself. This is when you need to go talk to a professional who knows all about what you are going through. I recommend you talk to your doctor and a therapist. Talk with a doctor because they may prescribe medication or vitamins that can help you feel better if you are dealing with seasonal affective disorder. Talk with a therapist because maybe you need someone to help you process all the things you are feeling and thinking that are contributing to you feeling this way. You will not do yourself any favors by just trying to battle through this season by yourself. There are people who are trained to help you with this so why not utilize them? Whether you’re dealing with grief, stress, family conflict, boundary issues, anxiety…whatever it is, there is someone who can help you deal with it. So, seek help. Take care of yourself and talk to a professional.
Journal
Just about every therapist out there is going to ask you to journal between sessions…and for good reason. Journaling is therapeutic. It helps you take the thoughts that are swirling around in your mind and make sense of them by putting them on paper. This can help you get those negative thoughts and feelings out of your system and can be a great release. It especially helps if you write about GRATITUDE! Sometimes we can be so distracted and overwhelmed by what isn’t going well or what we don’t like that we miss the good stuff. Try journaling and let me know how it worked.
Be Determined
I’m going to tell you what I tell my clients who are dealing with anxiety and depression and that is that depression, anxiety, sadness, and anything else will sit on your shoulder for as long as you let it. It will get all nice and cozy right in your lap and it will weigh you down. You have to MAKE it move! You have to do things that will make it leave you. You have to be determined and consistently work toward making it go. Do the work…get some sunlight, exercise, socialize, seek therapy, journal, and do whatever else you need to do to feel better. Action is required. Be determined to be well this season. It does not have to be this way. Take the steps, make the changes, and be determined to shine through all the darkness.
Meet the Therapist
LaShawnda is a Licensed Clinical Mental Health Counselor and the founder of McLaurin Mental Wellness. She specializes in anxiety, fear, and worry.