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How are you coping with seasonal affective disorder?
Several years ago, in late January, I found myself increasingly slow-moving, and despite being sleepy, I found it increasingly difficult to actually fall asleep. I always tend to be cold, so I have a tendency to hibernate a bit in the winter (and it’s why, after growing up in the Midwest, I have not since lived north of San Francisco).
After a battery of tests and a once-over from my doctor, there was not much to be found physically. But in the days between scheduling with and visiting doctor, the sun broke through and we took a family hike in the woods. In hindsight, that welcome respite from the cold and gloom was like a reset for my mind and body.
Though I have not been formally diagnosed, I believe I struggle with a decent amount of seasonal affective disorder. So each winter, I need to remind myself that there are ways of coping with seasonal affective disorder. If you need a few reminders of strategies to try, then read on:
Be outside
Even a few minutes outside in the course of your day can make a huge difference in coping with seasonal affective disorder. If your workspace is self-contained, it is possible you can go all day without emerging into fresh air and natural light. Make a point of running out to your car, to get a cup of coffee, or just walk around the block. If you are like me, and are often cold, then bundle up, aim for the middle of the day when you have the best chance for sun, and don’t underestimate the power of even a minute or two at a time.
Be active
Staying active – even when a blanket + steaming mug is a tempting combination – is even more important. Create a regular, enjoyable way to stay active. Consider a suggestion from Happiness Lab host, Laurie Santos, and pair a highly desirable activity for yourself ONLY with exercise. In her case that means watching Buffy the Vampire Slayer while on her treadmill. For me, I try to save my favorite podcasts – including hers – for my walks.
Even better, be active outside
If you can figure out how to do this, try to combine being outdoors and exercising – the gold standard for coping with seasonal affective disorder. I have experimented with both indoor and outdoor exercise in the winter months, and I have noticed a marked difference in my sluggishness when the weather is especially poor and I stay inside. So even if it’s short, it may be better to bundle up, or pull on your waterproof gear, and get outside for a quick walk/run/ride. And if the weather’s nice, then consider hiking, paddle boarding, kayaking, or canoeing.
Be thoughtful
Think about your living and working spaces. Consider how you can spend more time near sources of natural light, as this can be an important part of coping with seasonal affective disorder. As the days shorten, think about how you can work more in the early morning and take a break midday to be active outdoors. Practice good sleep hygiene, to make sure that you are making the best of your scheduled sleep time: wind down by limiting screen use, trying scented lotions or sprays, and/or refreshing your pillow (consider my new favorite).
Be a planner
Plan an escape to a brighter, sunnier location to break up the monotony of short days and dark skies. If you can plan a getaway even a few hours south (in the northern hemisphere, or north, in the southern hemisphere), you may find a marked difference in how you are coping with seasonal affective disorder.
And if you can get anywhere near the equator, then you will find an opportunity to reset yourself entirely. If you have an autistic family member, then consult resources like Autism Double-Checked for support in planning for travel. The Piece of Mind Retreat is often booked months ahead, so if you are planning a trip, then it’s never too soon to book your stay.
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