Winter Coping Strategies
It’s that time of year again. Exchanging summer and fall clothes for winter jackets and thermals. Holiday shopping, decorating and gathering with family. And depending on your job, it’s the rat race to the finish line of Q4.
This is also the time of year SAD, better known as Seasonal Affective Disorder, can start to kick in. SAD is a type of depression that is related to changes in the seasons and typically begins and ends around the same times every year. For many people, symptoms start in the fall and continue into and through the winter months. Even though it doesn’t occur as often, SAD can have an impact in the spring and summer as well.
Signs and symptoms of Seasonal Affective Disorder may include having low energy, problems with sleeping, difficulty concentrating, experiencing changes in your appetite or weight and having frequent thoughts of death or suicide. As someone who has Bipolar, I have experienced SAD in both the spring and summer and fall and winter. Warmer months tend to come with hypomania and winter months are generally when depression occurs.
Since we are currently moving into the winter months, I want to focus on what helps me battle seasonal depression during this time of year.
Medication and Therapy
Continuing to take my medications and attend my weekly therapy sessions are especially important during the winter months. Due to the pandemic, my therapy sessions have been adjusted to virtual, making it easier (and more tempting) to cancel or just not show up without notice. However, even on weeks when I would rather not talk, I always feel better after my session and am happy I didn’t cancel. There is no shame in needing to talk to someone or take medication. Sometimes you need a little extra help and that is okay.
Getting outside
I never would have thought I would miss waiting on a platform for the train in the cold Chicago winter, but as I mentioned, the pandemic has disrupted life in ways that we have never imagined. Now that I work from home, I need to be even more conscious about getting outside, whether that means just taking a walk or going for a run. Luckily, I love the cold weather and being able to continue running outside helps me when I am feeling down or having to manage hypomania.
indoor hobbies
During this time of year, I find being inside for longer periods of time can cause me to become fidgety, agitated or irritable, have negative thoughts about myself or life, prone to not wanting to get out of bed or off the couch and the biggest affect being appetite loss. To help me confront these feelings and symptoms, I have found staying active with hobbies or cleaning the apartment helps. Activities I enjoy are reading, writing, putting together puzzles, watching movies and cooking.
Non-fiction are my go-to reading choices. I enjoy reading about other people’s lives and it’s a bonus when I find a book about someone’s life that I can relate to. One book I have sitting on my desk waiting to be read is The Story of Marlon Brando. There are parts of the book written about his theatre career which I am excited to read about as playwriting is my medium when it comes to writing. Playwriting has been my way of getting my thoughts on paper and talking about my life.
Puzzles and movies are two activities that can keep me entertained for hours. Putting the very last piece in place is the goal and when completed, I feel a great sense of accomplishment. Puzzles go hand in hand with movies as there are times when I am doing a puzzle that I will also have a movie on. It’s a great combination for me.
I have always enjoyed cooking and have learned a lot of great recipes over the years. Sometimes I keep things simple or if I’m feeling adventurous, I’ll try to come up with a dish of my own ingredients. Not only is the preparing and cooking of the food fun, but I put thought and care into the presentation as well. Having worked in restaurants for many years and watching cooking shows, you learn how important presentation is. It really does make a dish that more enjoyable.
It’s important to know that seasonal affective disorder looks different in everyone. If you are showing or feeling symptoms of SAD, please see your doctor. Days when you feel down can occur but if it is prolonged where sleep, appetite and change in thoughts become increasingly negative, don’t ignore these disruptions. There is no shame in reaching out for help.
*Please remember we are not mental health professionals. We are speaking solely on our own experiences and sharing what has, and hasn’t, worked in helping us be the best person we can be for ourselves and others. If you are struggling, there is no shame in seeking professional help; please do so.