Seasonal Depression: How to Prepare for the Months Ahead
As I was sitting at my son's soccer practice, absolutely freezing because I haven't figured out how to dress for mid-October in the northeast (50s in the morning, 75 by midday, and somewhere in the middle during this 5pm commitment), I was starting to think about the start of hibernation season and what this means for our mental health.
So I thought - let's discuss it because we could all use a pep talk here in the New Jersey and Connecticut region.
Dreading the Darker Months? Let's Take Care of Our Mental Health This Season.
The days are getting shorter, it's getting dark earlier, and the colder months are approaching.
As the seasons change, it's not unusual to start to notice your energy levels taking a dip, your motivation changing, and your mood feeling a little heavier.
Well, I'm here to tell you that you don't have to wait for this to become really hard on your mental health before you do something about it. Seasonal Depression is real, and talking about it now can help us get a jump start on mitigating the effects.
Why Can the Change of Season Affect Your Mood?
Less daylight and changes in your routine can affect sleep, energy, and mood. Colder weather can mean less time outside, less movement, and fewer social outings because you're less excited about dressing up to leave the house.
For some people, the changes this time of year can be more significant and persistent. Seasonal Affective Disorder, also known as SAD, is a form of depression that typically begins in fall or winter and notably improving in the spring. Symptoms can go beyond simply disliking the colder months and may truly affect your daily life, relationships, and ability to enjoy things you usually love.
But you do not need any official diagnosis to realize that this time of year just feels a little harder for you.
If you have noticed this pattern in yourself, now is a great time to get ahead of the shift and start supporting your mental health before it becomes too high of a mountain to climb.
Taking Care Tips: Supporting Your Mental Health Before Winter Sets In
Here are 5 simple tips that I would suggest implementing today to Take Care of your mental health during this time of year:
1- Get outside when you can
A short walk or 5-10 minute increments of fresh air and natural sunlight during the day can support your mood and sleep-wake rhythm. It's very grounding, and the cool air gives a gentle boost to your energy levels. It does not have to be long or elaborate to gain the benefits of this mini reset.
2- Keep a few routines that help you feel grounded
Think about what helps you feel calm and like yourself; This will look a little different for everyone. Protect a few manageable habits instead of trying to overhaul your life and start 4 new self care things at once. This could include small efforts such as making sure you get dressed every day (even when you're working from home), making sure you take your vitamins or do a basic skincare routine, giving yourself 15 minutes before bed to read (a real book- not your phone), getting into bed 30 minutes earlier than usual a few times per week, or spending time on a craft or hobby that brings you joy. Truly, the options are endless.
3- Make the social plans before you start isolating
While it's earlier in the season: Start getting things on your calendar! Reach out to friends now who you know will be in the area, or plan a holiday themed gathering with your friends or other couples. We know it's cold out, we know you don't want to go outside if you don't have to- but connection feeds our souls and can be especially important to prioritize when you're naturally inclined to withdraw. If we commit to plans with someone else, we will be much more likely to follow through.
4- Give yourself something to look forward to
Similarly to #3, we really need to have something in place that we're excited about to keep us going. Maybe that's a social gathering, as already mentioned, or maybe it's in the form of a cozy date night in, a class, a concert or museum ticket, a massage, a reservation at the new restaurant, a weekend away, or some other seasonal tradition with your kids.
Sure, we're looking forward to a lot of things that come along with the holidays already, but sometimes that comes with a lot of pressure and obligation. I would encourage exploring something different here that's just for your own enjoyment.
5- Consider starting therapy before things feel overwhelming
Don't wait until you're already having a really difficult time, and feeling left out or disconnected from everyone. Therapy can give you some space to explore, be honest about your feelings, and prepare for some of the predictable stressors that are about to come up. It's important to start considering your own needs and preferences, and to find your voice when it comes to setting and communicating boundaries and expectations.
When Should You Consider Getting More Support?
As emphasized already: You don't need any sort of diagnosis or major incident. But it is good to distinguish again that Seasonal Depression is more than just "not liking winter." Pay attention to how you're feeling, and reflect on prior experiences:
Is your mood feeling persistently low?
Do you find yourself starting to withdraw from people or activities as the weather and daylight are shifting?
Is your withdrawal affecting your relationships?
Are you feeling particularly stressed or anxious, and as a result are you maybe feeling guilty for the lack of excitement?
Are your sleep, energy, or motivation feeling like they're in a slump?
Are everyday responsibilities starting to feel harder, and it's making you more on edge?
Have you noticed this pattern returning year after year?
If several of these sound familiar, it may be worth reaching out for support.
Being Proactive, Not Reactive
Proactive efforts - for your physical health AND your mental health - are always best practice.
The one advantage of identifying a challenge such as SAD is that it's pretty predictable: We know the pattern, we know the risks, and we know ourselves and our habits well enough to start working on it.
Being healthy, happy, supported, and making meaningful change towards living by your values is something you deserve, and undoubtedly trickles into other areas of your life.
At Taking Care Therapy Services, I provide therapy for adults and young adults in Cresskill and throughout Bergen County, with telehealth available across New Jersey and Connecticut.
You don't have to figure it out by yourself. If you'd like to get started, you can schedule a free 15-minute consultation.