Managing Seasonal Affective Disorder
With colder days and less daylight, this time of year can take an emotional toll on us. We may notice feeling uninterested in usual hobbies, being irritable with loved ones, or simply feeling ‘under the weather’. Practice these tips to beat the wintertime blues:
1. Create Support!
Depression feeds on social & emotional isolation. Create support by joining a therapy group, MOMS group, card club, bible study, etc. Develop a network of supportive people who can empathize and hold you accountable to make positive changes in your life.
2. H.A.A.A.L.T!
Stop yourself when you become too Hungry, Angry, Anxious, Agitated, Lonely or Tired.
3. IT IS OKAY TO SAY “NO!”
Good emotional health requires a strong sense of boundaries. Know your limits and enforce them.
4. Become INTERDEPENDENT!
Lots of people depend on you. If you respond to everyone else’s needs at the expense of your own, resentment may set in. Learn how to identify your needs and practice asking for help. Also remember, when help is offered, accept it!
5. GET MOVING!
When you are depressed, the last thing you want to do is to move, but it is the very thing your body needs. Physical activity of any kind has fantastic benefits by releasing chemicals in the brain which boost your energy level.
6. Learn more about out the blues with these must-reads:
How to Heal Depression (by Harold Bloomfield & Peter McWilliams)
Gratitude: A Great Positive Psychology Tip for the Holiday Season
QUICK TIPS FOR “CALMING THE CALAMITIES”
Only experience stress ONCE. Anxiety often accompanies depression, and that shift seasonally can increase anticipatory anxiety which is typically worse and lasts longer than the actual stress event. Wait until the actual event occurs before you stress out, then use these coping techniques:
1. BREATHE!
Deep abdominal breathing carries oxygen to the brain, releasing calming chemicals that your body needs. Imagine a balloon in your belly the color of calm and relaxation – expand the balloon for 5 seconds through your nose, then exhale for 5 seconds through your mouth. It’s amazing how relaxed the body can become in minutes.
2. Remember: You are in control!
Anxiety & relaxation cannot physiologically exist in your body at the same time. Anxiety starts in your brain, with your thoughts. Upon first noticing the anxiety thoughts, take action to restore your body’s physical state of relaxation.
3. Create Outlets!
Anxiety and stress needs a physical outlet. Know what your body needs – a brisk walk, yoga, screaming into a pillow, 5 minutes to “regroup” by deep breathing or do a workout at the gym.
4. Have Music Handy!
They say music soothes the savage beast! Keep your favorite music application open on your computer. Play ocean sounds, classical music, uplifting Christian songs or a guided imagery meditation.
5. Prepare Distractions!
Keeping books or projects at-the-ready can provide for a healthy escape, whether a crossword, Sudoku, painting or some other creative art project.The “Mind Over Mood” workbook by Christine Padesky, PhD is a practical guide to learn how to control your emotions, so that they do not control you!
Empty Yourself . . .
Change Your Life . . .
Fill Your Future!
Christine Turo-Shields, LCSW, LCAC Psychotherapist, Kenosis Co-Owner brings hope and humor, energy and enthusiasm to her work with children, families and adults. For over 30 years, she has provided therapy in a variety of settings, including individual, marital, family and group counseling.