Tips for Warding Off S.A.D.
Thoughts of cold and snow got you down???
There’s hope!!!
One of reasons I dream of relocating to a warmer climate is because of the improvements that I notice in my mood and well-being after a few hours in the hot sun. Since this isn’t happening anytime soon it’s essential to make feeling good a priority BEFORE it gets too bad.
The change in mood that I am referring to is Seasonal depression, which is a more common term for a condition named SAD (Seasonal Affective Disorder). SAD is a recurring depression that often occurs in the late fall and winter months. Contrary to common belief, you can successfully combat seasonal depression long before you feel its effects.
Try a few of these tips to ward off seasonal depression:
1. Mimic the sun. Purchase sunlamps that mimic the rays of the sun. Light therapy is one of the highest recommended treatments for seasonal depression. Start out with a few minutes each day or every other day and then increase based on tolerance. You will want to do this treatment early in the day as the goal is to rebalance your circadian rhythm. Sunlamps can cost anywhere from $39 to $250. You can get one off Amazon HERE If you have rapid cycling bipolar disorder I DO NOT recommend using this treatment as it can increase feelings of mania in some people.
2. Nurture your social life. Being socially active is an important part of keeping up your spirits during the wintertime. Who makes you feel good? Who do you love to be around or have fun with? Who do you have no drama with? This is who you will want to connect with. Having an awesome social life is pretty challenging right now but it is still totally possible to feel connected. You could have a weekly dinner with the friends in your quarantine bubble or do it virtually over Zoom. My friend Kim runs a business called, Your Chief Experience Officer, that helps families and businesses to connect with one another by offering custom dining and entertainment experiences all VIRTUALLY. Another way that I connect with my BFF is through an app called Marco Polo, every day we send video messages and it’s so nice to know that my friend is just a “marco” away. It’s also great because you don’t have to schedule a time for an actual call….perfect for my ever changing schedule.
3. Find your passion. This is HUGE. Finding my passion (writing, learning about anxiety, reading, podcasts, Vampire Diaries….) has made a massive shift in my overall well-being. I feel like a kid in a candy store each time I make the time to do what I love. It makes me feel alive and brings me joy. Do you know what you love to do? If you can’t remember the last time you felt passionate; think about what you liked as a kid OR if you feel comfortable go to local bookstore and let your soul guide you. Walk in and then just see what section you are drawn to. Stay curious and keep trying until you find your “thing”.
4. Take a winter vacation. I may NOT be moving to Florida but that doesn’t mean I won’t be trying to figure out how to get to a warmer climate for a few weeks. There is nothing like heading to a warm, sandy beach for a fresh perspective. Put the kids in virtual learning, pack your bags, and drive as far south as you can. Even just a week or 2 will boost your vitamin D and make a world of a difference in your mood. If you're having some financial trouble, consider nixing your summer vacation in favor of a yearly winter vacation. Generally, SAD recurs every winter. Instead of fleeing your home during the warm summer months, think of a winter vacation as your secret weapon against combating seasonal depression.
5. Freshen Up Your Décor. If you can’t get anywhere buy fresh flowers and make sure there are beautiful things around your home so that your environment makes you feel happy. If you are ready to make an investment in your home décor, I love the work of The Decor Whore. Kate will re-do your spaces with tons of color and it won’t force you to get a second mortgage because she will do her shopping at TjMax or Home Goods.
6. Maintain your appearance. Since day 1 of quarantine I have made sure to shower, get dressed in something other than athleisure, do my hair and put on make-up. I DID NOT take these actions because I was leaving the house, but I learned after going through PPD with my 3rd that my mood was MUCH better when I liked what I saw when I looked in the mirror. When you look good, you feel good. Make an effort to move your body in a way that feels good daily, eat foods that support your health on a regular basis, and take the right vitamins. Also, this is a great time to go through your wardrobe and find clothes that make you feel really good about yourself. My good friend, Swapna, has a company called StyleRemixx and she will help you go through your clothes, find the pieces that work, buy the ones you need and put together full looks for you.
In essence, you can effectively combat seasonal depression by being aware of both your behavior and environment. Make a conscious effort to boost your own spirits and refrain from slipping into a rut. Of course, if you fear that you're suffering from SAD, you can shoot me a message or find a local therapist at www.psychologytoday.com.
With a few small changes, you can survive - and even thrive - through the dreary winter season. Never fear spring is right around the corner and the sunny weather and new perspective you crave can be yours, even before spring gets here.
If you would like to get some guidance around other stress managment tools, I want to invite you to check out my program called Be the Boss of Your Worry: A 30-Day Journey to Reclaim Peace of Mind. You can try out a sample meditation HERE.
About Jennifer Bronsnick, MSW, LCSW
Jennifer Bronsnick is a Licensed Clinical Social Worker & Anxiety Treatment Specialist. She supports women and teen girls who struggle with anxiety, self-doubt & perfectionism tap into their innate resilience, get to the root of their fears and implement custom healing strategies so that they can experience peace of mind, more self-confidence and be liberated from the suffering that living with anxiety causes. Jennifer uses a variety of treatment modalities including Human Design, Mindfulness-Based Therapy, Hair Tissue Mineral Analysis + Health Coaching, Energy Psychology tools, Heartmath and more! She believe that everyone's experience of anxiety is unique and the solution should be customized to the client’s needs and desires.