It’s winter. For some, that means warm nights by the fire and a chance to catch up on some good reading while the snow falls. For others, it means heading to warmer climates to wait out the cold. For still others, however, it’s a tough time of year. They feel blue, negative, and run-down, exhibiting some of the early symptoms of a form of seasonal depression that occurs in tandem with the darker days of the fall and winter months.
Seasonal Affective Disorder, or SAD, is a form of depression that can be brought on by long winter nights. Symptoms—including feelings of hopelessness, less energy, and irritability—seem to come on slowly. They may start in the late autumn months when days start to get shorter, but they are especially noticeable in the winter months. Your feelings may be mild or might be early signs of a larger problem. Whether you’re just experiencing a temporary dark mood or are depressed for another reason, the following tips can help you to cope.
Take care of your health. Eat healthy foods and be sure to get a daily dose of exercise! Studies are showing that exercise, in particular, can be incredibly effective against the symptoms of depression. Getting out in the sunshine will also help if your symptoms are brought on by SAD.
Fake it until you make it. Sometimes we have to act the way we want to feel. Withdrawal and avoidance feel good in the short term by eliminating discomforts, but these behaviors keep us from solving the problems that are causing the negative emotions. It will be hard, but make yourself get up and get out (whether it’s going for a walk or socializing with friends). You might not feel like it, but this is exactly what you need right now! While you’re out, try to really pay attention to others and stay in the moment. Now is also a good time to volunteer to help someone in need. Helping to solve other people’s problems may make you feel stronger and maybe even more grateful for all that is right in your life.
Give yourself a break. Forgive yourself of your flaws and stop trying to be perfect. A lot of the pressure many of us feel is based on high expectations of ourselves. It’s alright to have standards and goals, but we need to remember to treat ourselves as kindly as we would a friend when we experience disappointment or make mistakes. Give yourself permission to be a normal wonderfully imperfect person!
Finally, please know that you’re not alone! Many of us have experienced struggles with depression, anxiety, and other emotional challenges. Also don’t forget to see a doctor if you feel that you can’t manage your your feelings of sadness and depression.
