It is that time of year, the one that for some of us, sends us into what we lovingly used to be able to call hibernation.

I myself have found the seasons changing to take a toll on my mental state. I LOVE autumn. I am the first one to be outside leaf peeping, soaking up the brisk chill in the air and donning a hoodie with some comfy boots. Or heading out for a hike to get a better view of the trees!

And then, it usually begins to hit me. The days get shorter, the darkness creeps in more. The rain sends the sun away, and I just feel myself slowly start to unravel. I lose my motivation to wake up early, I shift away from those healthy summer foods that make my body feel good, and turn to more comforting food. And honestly I am torn. Part of me wonders if this is what my body just needs for a few months and part of me knows that if I allow myself to sit within that state that it will cause me to enter a deep dark depression with harsh consequences.

Seasonal Affective Disorder as defined is: a type of depression that is characterized by it’s seasonal recurrent pattern with syptoms lasting 4-5 months per year (According to the NIMH). Symptoms include but might not be limited to: feeling down, depressed most days most of the day, loss of interest in things that used to bring joy, changes in weight, changes in appetite, changes in sleep patterns, low energy, feeling useless or worthless, trouble concentrating, and or thoughts you might be better off dead. Now specifically for winter Seasonal Affective Disorder I find it uncanny that these symptoms often occur: sleeping too much, over eating (particularly carbohydrates!), weight gain, and social withdrawal. Now, in the summer Seasonal Affective Disorder can occur as well those symptoms are: insomnia, poor appetite and/or weight loss, restlessness, agitation, anxiety, and angry outbursts.

Well goodness, I felt validated just researching this all! I do not know if anyone can relate but this is pretty much my year in a nutshell. I have some periods where I have extra energy, I eat less and more fresh foods, I lose weight and I spend lots of time outside. But I also have anxiety and experience more edginess, the heat really makes me cranky! In the winter I become that bear in the first picture and I just isolate. Now I usually can function pretty well in the spring and fall, I think the mildness of the season does well, however the rain does bring me down. Then Christmas helps, I decorate with lots of lights and it seems I can avoid the slump of depression until January hits.

So what do we do with all this? I obviously will not be moving, I truly love living here in Maine! I thought it might be helpful to share some tips and ideas!

Well we know from research that light therapy does help. There have been several studies done, that high light the benefit of using special 10,000 lux lighting just 20 minutes per day to reduce depression symptoms. Here is one article https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2913518/ I personally have found my light box to beneficial and I have it on in my office when I am working.

We also know that cognitive behavioral therapy works well. This targets the intrusive thoughts, that link our feelings to our behaviors and help us to look at what is driving us to associate winter, or summer with negative thoughts and feelings. This therapy has been found to be effective for many. Working with a therapist is also a great way to build some accountability and support for the depression.

Another way to combat this is anticipate it! Make a list of some fun things to do in the season that is challenging. Like a winter bucket list, and make sure you get some friends in on the fun! I love going to the greenhouse near my house, they sell all kinds of fun indoor plants and I have found it to be therapeutic to get some coffee and meet a friend there for a walk and chat. Just being in a climate controlled environment surrounded by plants is one way to jog my good feelings, bonus if you take a plant home to keep you seeing green. I encourage people to do this at least once per month during winter!

Making scheduled time to leave the house even if it is just to go visit a friend, sit by their fireplace and chat is good. I think it takes more intentionality but it is also very good because it gives us something to look forward to. Winter sports can also be fun! I think we can all agree that getting a warm coat, hand warmers and heading out can be done. Walking outside is still beneficial and the sun still comes out most days all winter long. Skiing, snowshoeing, sledding, snow tubing and ice skating are all great winter activities. I know it is harder to get bundled up, but again making a list of activities and reward yourself when each is complete.

I think it is also a good idea to build in some indoor activities as well. I love doing puzzles, and purposefully pick ones with summer scenes or mountains to keep me remembering all the things I enjoy once the snow thaws 🙂 Finding a good book, frequenting a bookstore or library can also be good activities to keep scheduled throughout each month. The magazines at the bookstore are completely free to look at! I think its a great time to make a summer bucket list during winter and use things like magazines or books to help us remember the warmer months.

How about having a summer party in March? I have heard of Christmas in July but what about having a tropical theme party mid March? Put out some decorations, make some fun snacks, invite some friends over and have some fun. Bonus if you crank the heat a little higher so you can wear summer attire! Make it fun, and play some games.

I think sometimes we forget the power of really challenging our mindset. By deciding to embrace winter, I am able to actually look forward to it and enjoy it. It started with me realizing that the change was even happening. Building self-awareness into who I am, and how the weather affects me has helped a lot. Building a list, making some plans, and engaging friends and family all winter keeps me motivated to continue doing things to help my mood. Sure I might still have sad days, I might still have pasta too many nights in a row, but I do not spend the entire winter hiding and being depressed. I have learned to have some compassion for my brain and my body and help it manage with the Seasonal Affective Disorder in new ways! And I hope you find ways to do the same. And remember if you find yourself feeling overwhelmed and stuck, find a counselor and get some extra support!