The “winter blues” or Seasonal Affective Disorder is a problem that I’m very familiar with. My husband likes to joke that I must be part plant. On sunny days, I am energetic, optimistic, and outgoing. The occasional cloudy or rainy day is fine, but after a few days of gray skies, my energy level drops. I become lethargic, disorganized, and withdrawn. Last February I realized my symptoms were particularly bad and sought help from my doctor. She gave me medication that helped quite a bit, and I’m taking that again this year. But medication is not the only solution to seasonal affective disorder; good habits and lifestyle choices make a big difference, too.
What is Seasonal Affective Disorder?
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| When winter weather arrives, my energy drops. |
Seasonal Affective Disorder (SAD — what an acronym!) has similar symptoms to basic depression: fatigue, mood changes, loss of interest in activities, etc. It affects women more commonly than men, especially in the 15-55 age range. Not surprisingly, it’s also more common in northern climates where winter days are short and cold. WebMD offers a nice overview.
Try Light Therapy
Since the primary cause of SAD is winter darkness, “light therapy” is a natural choice. You can buy a specialized “light box” that mimics natural sunlight to improve mood. You can put the box near your computer or another place where you are sitting for at least half an hour each day. Even just 30 minutes of “sunlight” can help relieve symptoms. Light therapy boxes range from about $30 to hundreds of dollars on Amazon.com.
Be Healthy
I know firsthand how easy it is to eat badly and stop exercising when depressed. The mindset that “this ice cream will make me happy” or “I don’t have the energy to work out” becomes a vicious cycle. The less you take care of your health, the worse you will feel. This year I’m consciously eating more fruits and vegetables than I normally do in winter and keeping “treats” to a minimum. Exercise makes a big difference, too. The Mayo Clinic has a great article explaining how exercise helps the physical and psychological symptoms of depression.
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You don’t have to go to a gym or invest in a lot of gear, either. Online or streaming workout videos are free or cheap, or just play your favorite music and dance with your kids. This year the kids and I are enjoying a Sesame Street video, Get Up and Dance (not to be confused with the Paula Abdul DVD) that takes us through several silly dances. It’s not going to give me six-pack abs, but I can make it a nice low-impact workout, and it’s fun.
Try a New (or Old) Hobby
If you’re a stay-at-home or work-at-home parent, you can find yourself with more time on your hands during the winter. If it’s too cold to go out, or if your hobbies are primarily outdoors, winter can get a little boring. Instead of setting up Netflix marathons, give yourself a project or dust off an old project that you’ve “always meant to finish.” One downside of staying at home is that it can feel like your “job” is never done: there will always be more dishes to wash, more laundry to fold, and more toys to pick up. Completing small projects gives me a feeling of accomplishment and helps me manage my time.
This week I finally packed up all of the Christmas décor and spring-cleaned the bedrooms. My house suddenly feels much bigger and brighter (and it’s not a big house). Then I picked up a couple of skeins of yarn on sale and am starting on a few small knitting projects for the kids (scarves, hats, etc.)
Starting a new hobby does not have to be terribly expensive or time-consuming either. Embroidery, knitting, and crochet are three crafts that do not cost a fortune, and there are thousands of free websites, videos, etc. out there to teach you how to get started. Embroidery is the easiest of the three. I discovered Sublime Stitching several years ago and love her hip patterns and ideas. Woman’s Day put together a list of top crochet sites, and Queen of DIY has a very basic, step-by-step guide to knitting.
The great thing about embroidery, crochet, and knitting is that you can do them all while watching TV! (So you can start up that Netflix marathon after all … )
This week I was not able to leave the house for three days straight, thanks to the “Polar Vortex.” As an extrovert, I do not like to be homebound for days on end. When the roads were finally clear enough to drive on, I took my kids to a busy children’s museum, and we spent the day there. It was noisy, hectic, and full of people. After all of the isolation, the crowds were even more therapeutic than sunshine for me. Even if you’re not extroverted, too much isolation can make your symptoms worse. Make coffee or play dates with your friends, and seek out activities that you are interested in (book clubs, knitting clubs, Bible studies, etc.) Even a little socialization goes a long way to improve mood. Friendships between women have added benefits:they help our brains better handle stress and actually increase our life expectancy(!).
Talk to Your Doctor
If all else fails, or if your symptoms are severe, please seek professional help. Remember that you will take better care of your loved ones if you take care of yourself first. SAD and depression do affect your parenting; I know because I’ve experienced it. So don’t be afraid or too proud to seek help.
Last of all, remember that winter won’t last forever. The days will keep getting longer, too (at least until midsummer). Share your winter coping and seasonal affective disorder tips here! I’d love to hear more ideas.
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Tags: depression
