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The change in daylight impacts most of us this time of year, even if we don’t get full blown SAD (Seasonal Affect Disorder). SAD is a form of seasonal depression that happens when we get less sunlight and vitamin D in our lives due to the seasonal changes and daylight shift when the clocks fall back. It is more than just the winter blues, SAD can cause some serious depression in some people and it can have a big impact on our lives.
I am fortunate that Seasonal Affect Disorder does not typically cause me much harm long term. I’m usually ok throughout winter, but right after the clocks fall back and it gets darker earlier I have noticed a serious increase in my anxiety and migraines, a lingering sadness, and a big shift in my mood in the first few weeks of the change. Eventually it evens out, but the first few weeks cause havoc on my mental health. Some people struggle the entire season through. There are a few things we can do to tackle these SAD symptoms.
I am very active after work and often go for walks and hikes, hit the biking trails, kayak, or read in a park. When it gets dark and I can no longer do those things after work, it is not just the change in light that impacts me, but the decrease in my physical activity.
Last year my anxiety went through the roof this time of year and I actually sought extra help with a therapist. I couldn’t understand the sudden shift in my mood. But when it happened again this year I knew that one week into daylight saving, it was the fall back that had caused the shift. I started to notice the pattern and the way the change has impacted my body, my health, and my mental state.
When things like this happen I have learned many strategies for increasing my mental health. I fall back onto tried and true methods of elevating my anxiety and treating my depression. But SAD has its own needs; mainly it needs more daylight and vitamin D to fix. So these are the fix steps I am using to help myself cope and to cure some of my symptoms to the best of my ability.
One. Get outdoors.
If the change in daylight (and also Vitamin D from the sun) has such an impact, I need to find ways to get more of it. With outdoor activities out of the question after work because it is pitch black when I get home, I need to fit it into my schedule more during the day. To do that I will be taking more morning walks and planning outdoor activities before work instead of after. If you cannot go for a walk earlier in the day, try to see if you can fit a short walk into your work day on your lunch break.
Two. Supplements.
Getting the extra help from supplements like Vitamin D doesn’t replace the natural form, but it can help the body deal with the daylight changes. Getting in enough Vitamin D with our diet certainly helps the most, but there are also other supplements that can help you tackle your health and mood changes.
Some of my personal favorites to help calm my anxiety and stabilize my mood and reduce stress are L-Theanine (a natural amino acid from green tea that reduces stress and elevates mood), Scullcap tincture (a tincture from a plant that calms the adrenal system and promotes calm), and Stress Guard supplements by Wild Harvest (a combination of vitamins and herbs like B6, Ashwagandha, Skullcap, Holy basil Leaf and L-Theanine that reduces stress). Taking melatonin supplements can also help you achieve a better night’s rest and reduce stress and anxiety. If melatonin is not for you, L-Theanine, Magnesium, or Skullcap before bed can have a similar effect without the side effects that melatonin can give to some people. As always, check with your doctor before trying new vitamins and supplements and only take the amounts listed by the bottle.
Three. Get moving.
Staying active is a key to keeping healthy this time of year, strengthening your immune system, lowering stress, and increasing your levels of dopamine and serotonin naturally. If you cannot work out outdoors, consider a morning workout like yoga or a class at your local gym. I prefer zumba, spin, pilates, and yoga classes after work this time of year.
Four. Meditate.
Slowing down to mediate for at least ten minutes a day works wonders on your mental health. I like to listen to guided meditation apps like the Shine App and sit by a window next to my house plants to soak up the sunlight while I meditate. If my mind won’t quiet I will try to meditate in my morning shower.
Five. Talk to someone.
I can be the queen of retreating into myself, but I notice that I always feel better when I keep community at times like these. I reach out to friends and it feels good knowing that I have their support and their love. I also discover that many of my friends are going through the same thing or something similar. Try reaching out to a friend if you are having a tough day. We are all in this together. And if it gets too difficult, speaking to a therapist can help you get to the root causes and give you new perspectives. You are not alone. Please ask for help.
Honorable mentions:
Mental health is not a recipe or a one size fits all. There are numerous ways that we can take care of ourselves and our mental health. From doing hobbies, going to the gym, eating healthy, practicing gratitude, making sure you have breakfast every morning, taking relaxing baths, doing yoga or stretching, taking medication if prescribed by your doctor, creating art, and practicing mindfulness, we can all create a recipe for mental health and tweak it to fit our lifestyle and our needs.
When I spoke out about how I was feeling I was contacted by numerous loving friends and family trying to help. A few of their suggestions included taking a hot shower or bath, calling a friend, drinking a favorite warm cozy beverage like hot cocoa or tea, light therapy (especially helpful are sunlight lamps for SAD this time of year), journaling, wearing comfy clothes or clothing with colors that make me happy, listening to music, watching a funny movie to make me laugh, and decorating my home early for Christmas.
I encourage you to make a list of things that make you happy, especially when you are feeling the blues. Wishing you a gentler transition into winter.
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