I’ve lived in northern Florida since I was 3 years old. My parents migrated from Ohio immediately following college graduation, off in search of a 75-and-sunny paradise. Exhausted by their childhood packed full of snowstorms and salted roads, they found Amelia Island. Bordering Georgia, the only weather I know is humid and hot, with a bite in the dead of December. This, coupled with the fact that we only go on vacations to places we don’t need long sleeves, leads me to one conclusion: I’ve never experienced a true winter season. And yet, every November, when the days begin to grow shorter and darker and my bathing suits begin to collect dust in my drawer, I begin to feel sad and isolate myself from others. These are all signs of seasonal affective disorder (SAD). Despite the atypical weather and shorter days, throwing in the towel and giving in to my emotions is not my only option. After all, according to the Association of American Family Physicians, between 10-20% of people experience a mild form of seasonal depression each cold season. Next time you begin to feel the effects of SAD, try these tips to perk up your mood.
- Hold yourself to a schedule
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With shorter, colder days, it can be tempting to cease your normal schedule in favor of time spent under the covers. However, one skipped class or general body meeting can turn into several-days-worth in no time. Although class and other club involvements may not feel as “material” as they may have pre-coronavirus, at the end of the day, you’re affecting the same GPA. You have to make your classes count, even via Zoom University.
To avoid falling into a winter-slump, make sure you stay in the routine of things! Attend your clubs and classes, spend time with friends and family, establish a regular bedtime and wake-up for optimal sleep and hold yourself accountable to eat regular meals. This will ground you to the world and enable you to live in the present moment. Although we can all agree that a mental health day on occasion won’t hurt you as long as they are used sparingly, using your schedule to motivate you is a great way to keep your mood from migrating from sunny skies to overcast days.
- Make sure you’re getting adequate amounts of exercise, calories and vitamin D
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Your physical health has a huge connection to how you’re feeling internally. If you aren’t eating enough, sleeping enough or getting the micronutrients you need to remain healthy, you may not be feeling happy either. The best way to combat this is to establish regular self-check-ins.
How are you really feeling? Is this a product of your mental health or your physical health? If you are taking the time to take care of yourself physically by eating well and exercising for health rather than for a potentially unrealistic beauty standard, you have a fighting chance at suppressing those winter blues.
- Get into the spirit of things
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It’s cold outside. I guess you could say, Baby, it’s cold outside. Forgive the pun but getting into the holiday spirit is one of the best ways to catapult yourself out of the holiday blues and into the season.
Thanksgiving, Christmas, New Year’s Eve and New Year’s Day are all days meant for spending time with friends and family, celebrating your relationships with one another and the prosperity of the year to come. By focusing on these holidays, it allows you to reflect on the joy each day bring, and the value others bring to your personal life. Heat some hot chocolate, put on your favorite anthem (Alexa play “Mistletoe” by Justin Bieber) and embrace the season!
- Aroma and light therapy
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Several aromatherapy scents are said to alleviate anxiety. According to health foods store Holland and Barrett, scents good for stress relief include lavender, rose, vetiver, ylang ylang, frankincense, geranium and jasmine oils. Additionally, if you are struggling with the shorter days and you feel that you are not getting the exposure to light you need, several companies create light simulation alarms. These products slowly expose you to light exposure in a way that reflects the sunrise. This can wake you up and help you maintain your normal schedule despite the day starting dark.
The holidays can be tough, I get it. But we can get through it together. Next time you’re feeling sad, or experiencing SAD, try these tips. If you need additional help, please do not be afraid to reach out to a friend or if you need medical attention, a doctor. The anonymous Substance Abuse and Mental Health Administration hotline can be reached for free 24/7/365 at 1-800-662-HELP. You are not alone.