October has arrived, and apparently, we are all supposed to be thrilled about sweaters, candles, pumpkin-flavored everything and getting cozy at home.
And maybe you are. But what if the change of season doesn’t feel so pleasant for you?
Maybe you’re sleeping a little more. Your energy is lower. You’re turning down invitations you normally would accept. You’re less patient, less motivated, and everything seems to require just a little more effort. You’re functioning, but you don’t quite feel like yourself.
MORE THAN A JUST A SLUMP
Seasonal affective disorder, commonly known as SAD, is a type of depression that occurs during certain seasons, most commonly fall and winter. Reduced daylight can affect our body’s internal clock and brain chemicals involved in mood and sleep. While anyone can experience seasonal depression, women are diagnosed with SAD more often than men.
So, before you decide to simply “push through” until spring, try giving your mental health its own fall routine.
• Find the light:
Open the curtains in the morning. Drink your coffee near a sunny window. Take a daytime walk. Even small amounts of daylight can become an intentional part of caring for yourself. If seasonal depression is significant for you, talk with a healthcare professional about whether light therapy may be appropriate.
• Move even when you don’t feel like it:
This doesn’t require a new gym membership. Walk the neighborhood, dance in your kitchen, stretch before work or take the stairs. Movement can support mood, energy and sleep.
• Create a winter routine before winter creates one for you:
Keep regular sleep and wake times. Plan meals. Schedule activities you enjoy. When our energy drops, structure can keep us from slowly withdrawing from everything.
• Don’t confuse isolation with rest:
Yes, stay home sometimes. Put on the fuzzy socks and enjoy your couch. But also answer the phone. Meet your friend for coffee. Go to dinner. Attend the event. Connection matters.
• Give yourself something to anticipate:
Plan small pleasures throughout the season. A movie night, brunch, a new book, a weekend getaway or simply Saturday morning coffee at your favorite spot. Joy doesn’t always have to be spontaneous. Sometimes we need to put it on the calendar.
• Pay attention to what isn’t improving:
If your mood changes are lasting, becoming more intense or interfering with work, relationships, parenting or everyday life, reach out to a mental health professional. Seasonal depression is treatable, and you don’t have to wait until things become unbearable to ask for help.
• Enjoy everything beautiful about the season:
Light the candle. Pull out the boots. Order the seasonal latte. Get cozy.
Make sure that while you’re preparing for the change in season, you’re also checking in with yourself.
