Winter is coming. Correction: COVID* Winter is coming.
If you’re anything like, well, most of us in the Midwest, you probably experience some degree of the “winter blues”. It’s more than just feeling bummed out. It’s a not-so-lovely combination of a depressed mood accompanied by negative thoughts, withdrawing from your social network and sleeping/eating irregularities. You may have heard it referred to as “Seasonal Affective Disorder”, “Seasonal depression” or “SAD” (which is a little too ‘on the nose’ if you ask me). No matter what you call it, it sucks…and it sucks a lot.
I won’t bore you with all the sciencey-stuff, but suffice it to say that Winter’s lack of sunlight does a serious number on your neurotransmitters, hormones and circadian rhythm (your body’s internal clock, which helps regulate eating and sleeping). The good news about seasonal depression is, it’s seasonal, so you can usually see it coming… the bad news- this year COVID is driving the car and it’s comin’ round the mountain with a flat tire, a cracked windshield and oh yeah, it’s on fire.
Of course the usual recommendations of exercise, setting a routine and eating healthfully are going to be helpful- but here are some COVID-specific-friendly ideas that may assist you in staving off the big sad (before it shoots your emotional well-being between the eyes).
Quarantining
QuaranTEAMing: “A group of people you choose to live with” to avoid isolation. Have a tight knit group of friends you see regularly? Consider quarantining together to make the next few months more manageable and less lonely.
Allow yourself to dream… and if you can, plan that dream
Plan a trip you’ve always wanted to take, plot out a home project you’d like to tackle, research neighborhoods and select some options if you’re interested in moving. Whatever you do, set yourself up for success. That might mean to bookmark the “check out” page on a travel website, pick up tools/materials NOW, for a project you don’t plan on getting to until December or driving through neighborhoods, pinning home-decor inspiration on pinterest and visualizing yourself living there.
Got a light?
I’m talking about the kind that’s good for you of course! Therapy lamps that are 10,000 “luxors” or more have been shown to be really helpful by tricking your mind with artificial sunlight. You won’t want to look right at it (it’s SUPER bright!), but when placed in your peripheral vision for 20-30 minutes, these lamps stimulate the release of hormones that regulate mood and sleep. Some put it to one side of their laptop or put it on while getting ready in the morning.
Get your vitamins!
Vitamin D has been shown to play an important role in serotonin and dopamine production, which are the two head honchos when it comes to mood regulation. We get vitamin D from the sun, but you can also supplement with an over the counter vitamin. (I’m not a medical doctor, so make sure you check this out with your doctor to make sure you’re giving your body what it needs).
Dress for the occasion
“There’s no such thing as bad weather, just bad clothes”. Get outside when you can. If you don’t have what you need, go out right now and get yourself some warm clothes, gloves, socks and a hat. Check out the local thrift store if finances are tight right now. Once you’re dressed appropriately, you can focus on the fresh air and peep the rare sunlight that sometimes shows its face during the winter months, instead of focusing on how cold you are and counting the minutes until you can get back inside!
Houseplants
Think you’re lacking a green thumb? Have no fear, low maintenance houseplants are here! House plants can be little power houses when you’re combatting the blues. They release oxygen into the air and taking care of them can give you a sense of purpose when you’re needing to feel needed. A 2006 Kansas State University study found that surgical patients in hospital rooms filled with plants were more positive, less stressed, and recovered faster than their plant-less peers, while a 2007 Norwegian survey showed that indoor plants kept office workers healthier and more productive, even more so during the winter months.”
Get your sleep under control
If you’re the person that never sleeps or always wakes up feeling exhausted, CBT for Insomnia might be for you! Luckily, Bright Spot offers this treatment, so check it out!
Have “important company” over
Clean your house like someone you admire or aspire to be is coming over for dinner. Light some candles, put some music on. Take out your “good dishes” and set the table with your fancy cutlery. Prepare a meal that you’d look forward to sharing with this very important person. Dress up, and if it suits you, apply your makeup and style your hair in a way that would tell everyone that this is a special occasion. Pour a glass of wine. Step outside onto your porch or stoop and take a deep breath… then walk back inside. You are the special guest and deserve to be treated that way.
If you struggle with seasonal depression, now is the time to get ahead of it. Schedule an appointment with a therapist and create a plan so you’re not at the mercy of this merciless situation. Reach out. You don’t have to do this alone.
