Seasonal affective disorder—appropriately shortened to SAD—affects over ten million Americans every year. The big SAD causes depression along with the changing of seasons, bringing along issues with sleep, motivation, and energy. It’s no surprise that alongside everything else 2020 has brought us, this winter is going to be difficult for many—especially if you’re already dealing with COVID/pandemic depression, midterm depression, and maybe even plain ole clinical depression. In this case, I have put together a quick, easy, lazy guide for keeping your mind out of the gutter when you’re feeling SAD.
- Buy yourself one of those fancy dancy light therapy lamps. These little machines help your brain get out of that trapped feeling when the sun goes down at 4:30PM. With the changing season, plus daylight savings, the feeling of darkness tends to overwhelm us. These lamps help by imitating the sun’s light at the times we are accustomed to and help our brains feel more regulated. My personal suggestion that I use every year around this time is the (non-sponsored) Verilux HappyLight, which comes in different sizes for your perfect fit. They also don’t break the bank like some options out there. Buying a light therapy lamp definitely helps those creepy dark thoughts go away by blasting them with brightness! Extra tip: Put the lamp in a place where you will see it when you wake up and go to bed!
- Set timers for simple tasks and keep a reward system. Anyone with ADHD induced executive dysfunction already knows this gig, but setting timers can majorly help motivation issues. I personally always start out with a list, like 1) make sure you eat food today and 2) make sure you take a shower sometime this week, and so on. Once you have the tasks you need to do set in place (ie. homework, chores, cleaning your room, hygiene stuff), set an alarm and give yourself a certain amount of time to get it completed. The time restraint, although it may seem like it would stress you out more, is actually a really great motivator. I also like to keep a list of rewards that I give myself every time I complete a task, kind of like a dog or a misbehaving toddler. I’ll let myself watch an episode of something on Netflix if I finish my homework on time, or let myself have a sweet treat after I’ve taken a shower. Giving yourself initiative to get out of the gutter is what makes all the difference when it comes to motivation. Extra tip: If you feel like you can’t do this alone, find a trusted family member or friend to check in on you and maybe even distribute awards!
- Get outside! Find something silly and fun to do that lets you feel the sun on your face, even if it’s just for a little bit. Personally, I decided to be basic and learn how to roller skate. Was it because of Tik-Tok? Yes. Am I bad at it? Yes. Does it get me out of the house and moving? Also yes! Exercise can be so important to your mental health, and it doesn’t even have to be in a gym or playing a sport. Going for a walk around your neighborhood with your dog, or jumping on a trampoline, or playing with younger family members, or foraging for stuff in the woods are all valid ways to get out and get moving. You can even use some tips from #2 to help you keep up with it. Even as it gets colder, there are plenty of things to do outside, even safely in this pandemic. Extra tip: I love to listen to my favorite, upbeat songs while doing stuff outside. It always helps the mood!
- Talk to your loved ones. Write a letter (if any of us youngsters know how). FaceTime or video message. Send a quick text. Stay in contact with those you love and who love you as well. This will be a reminder that you have things to look forward to. By talking with loved ones, you are bringing some serotonin into your brain (or something like that, I’m not a psych major so spare me) and I know I always feel better afterwards. My personal favorite thing to do is arrange game nights with my in-house family members. We love to play games like Scattergories, Spot-It, and Cards Against Humanity (also not sponsored), and while we’re playing we get to all talk together about what’s happening in our lives. Extra tip: Splurge and buy yourself fun stationary. Sending letters is always fun when they’re more YOU!
- Find a hobby or interest. This one is probably the trickiest. Right now, you’re probably feeling like you have no energy to do anything new or enjoyable. It feels like there’s no point. But if you can find one thing that you can let yourself really get into, it can help you when you get in slumps so much. For me, it’s been reading books. I have always been a bookworm, but with some extra time on my hands, it’s gotten way worse. In fact, a couple of days ago, I read three books in one day! Finding a hobby or interest can help give purpose to your actions, which always feels better. A few suggestions: sewing/knitting, writing, gardening, baking/cooking, learning to code, jewelry making, watercolor painting, learning to play an instrument, photography, embroidery, volunteering, fostering animals, running (see #3), smoothie bowls, thrifting/upcycling, Among Us-ing, and candles. These are all cheap, easy things that you can get into to help you make sure that you’re staying on top of life. Extra tip: See what things are open (safely!) around you, like Zumba or farm classes. Taking a class is a fun way to learn things while meeting new people!
Obviously, there are many other things that you can do to help pull you out of a SADness slump. These are just a few easy ones to keep in mind. If you are someone with preexisting mental illness who sees a psychiatrist or therapist, remember to be honest with them about how you are feeling and to take your medication on time. It is also important to remember that you are not the only one experiencing these feelings right now, that there are millions of people who can get the same way around this time of year.
More importantly, remember that SADness is not permanent. The sun comes back. It gets warm. And it gets better.
https://www.dhs.pa.gov/Services/Mental-Health-In-PA/Pages/default.aspx
Featured image by Kristina Tripkovic via Unsplash
