With winter just at its official start and the temperatures dropping, it’s a good time to check in with yourself if you suffer from Seasonal Affective Disorder. I’ve talked with many of my clients about making a plan for the most difficult months of the year. Now that the holiday season has come to an end, it might be time to make some adjustments to those plans. This is especially important if you’re feeling that the plans you have in place haven’t been as effective.
What is Seasonal Affective Disorder (SAD)?
If you’ve ever felt yourself feeling down or depressed during the cold and dark months of the year, you might be struggling with Seasonal Affective Disorder. Seasonal Affective Disorder, also known as SAD, occurs when an someone has symptoms of depression due to decrease in exposure to sunlight. You may feel sluggish, depressed, fatigued, and struggle with your sleep or appetite. The difference between SAD and other depressive disorders is that it occurs only as a result of the change in seasons. It typically diminishes when more sunlight is present as spring approaches.
The Check-In
Check your original plan
If you made an original plan to get through the cold and dark winter months, revisit it. Think about what is working from the original plan and where you can make adjustments. Use your original plan as a starting point. Then, think about what needs to change in order to get through this time.
How are you feeling physically and emotionally?
Think about how your body is feeling at this time. Do you feel aches and pains? Are you sleeping enough? Are you getting enough sunlight, food, and water? If you’re lacking in any of these areas, think about what adjustments you can make. Plan to check in with your doctor if you’re feeling especially off.
Also consider your emotions at this time. Are you feeling depressed or anxious? Struggling with motivation? Think about how you can bring joy into your life through structured self-care activities, connecting with others, and engaging in exercise. Don’t neglect your emotions and consider how you feel on a day-to-day basis.
What do you have planned to look forward to?
It might be a good time to boost your mood with something to look forward to either during the coldest winter months, or even after the season ends. Plan a movie night with friends, take a short trip, or go out to a restaurant. Giving yourself activities to look forward to can help you to manage the long, dark, and difficult days of January, February, and even March. Plan fun things that you’re excited about, and the time may feel that it goes by much quicker.
Do you need more support for seasonal affective disorder?
Are you managing the season on your own, or do you feel that you need professional support to get through this time? Understanding your own limitations can help you to recognize why you’re not able to handle this alone. You are never alone in this fight. If you are struggling more than anticipated, consider reaching out to a professional who can help guide you through this difficult time.
Learn more about the author here: About Therapist Samantha Nolan, MA, LPC, ATR-P- Barnum Counseling
Photo by Annie Spratt on Unsplash