Plan for your Winter Blues so you don’t end up like your depressed movie favs
Aside from the typically joyful holiday movie, films set in winter are usually depressing.
Movies like Eternal Sunshine of the Spotless Mind and Inside Lewyn Davis, both surround themes of heartbreak, loss, and a longing for the way things used to be. Sometimes I wonder, why do I resonate so much with these really depressing movies? And why are they always set in the dead of winter?
A few years back, I noticed a pattern. There was always a point around Day Light Saving Time when everything just felt harder… I start longing for the joys of summer, I become more conscience of my body image issues, struggle to get out of bed, and maintain a decent attitude about my week. There’s some distraction from it when the holidays come. You get to go shopping, eat and drink more decadently than usual, and catch up with friends and fam you haven’t seen in a while. But then the new year comes and the distractions are mostly gone, you’re revisited by all the choices that lead to what feels like a permanent slump. The credit card bills, the additional weight gain, the already broken New year’s resolutions, and inescapable dark mornings and windchill wash away any sense of motivation you had left.
This chronic dark cloud remains until about April when the temperature starts to rise and I start feeling more motivated again. It took most of my 20s to realize this pattern and noticed that my mother went through a version of it too. This is Seasonal Affective Disorder.
What is Seasonal Affective Disorder:
Seasonal Affective Disorder, often referred to as SAD or the “winter blues” is a type of depressive disorder that occurs seasonally, most commonly during the fall and winter months. SAD is believed to be related to changes in light exposure, which can disrupt your circadian rhythm and affect serotonin and melatonin levels in your brain.
SAD shares symptoms with traditional depression, such as low energy, feelings of hopelessness, and difficulty concentrating. However, it is often characterized by specific seasonal symptoms, including increased appetite, weight gain, oversleeping, and a strong desire to hibernate.
The severity of SAD can vary from mild to severe, and it can impact every aspect of your life, from your professional performance to your personal relationships.
Combatting Seasonal Affective Disorder
Now that we understand SAD, let's explore strategies you can use to combat it effectively:
Light Therapy:
Light therapy, or phototherapy, involves daily exposure to bright, artificial light that mimics natural sunlight. Using a lightbox in the morning can help regulate your circadian rhythm and improve your mood. Many people used to high-achieving activity find this to be a convenient and effective treatment.
Exercise:
Regular physical activity has been shown to reduce the symptoms of SAD. Most importantly, engage in activities you enjoy! Whether it's indoor workouts, yoga, or taking walks after a meal with your fam. Exercise not only boosts your mood but also helps manage stress. Don’t focus so much on what’s the “it” workout. You won’t ever find me doing pilates, child. Do whatever makes you feel good so that you do it consistently and create a natural, internal, emotional reward system out of it.
Mindfulness and Meditation:
For highly anxious folks staying up and ruminating all night, mindfulness and meditation can help you manage stress and stay centered. Even just a few minutes a day can make a significant difference in shifting your mood.
Social Support:
High-achieving professionals can sometimes isolate themselves due to their busy schedules. Seek out support from friends, family, or a therapist. Talking about your feelings and experiences and having someone hold you accountable for engaging in your community can be incredibly helpful.
Maintain a Self-Care Routine:
Establish a daily routine that includes time to pamper yourself and feel relaxed. For me, that’s simply moisturizing every part of my body in the morning (including hair). Also, Prioritize good sleep hygiene. Experiment with going to bed an hour early and just see if it makes a difference in the morning. The difference between going to bed at 10 pm instead of 11:30 p.m. was HUGE for me.
Plan Winter Getaways:
If possible, plan a mid-winter getaway to a sunny destination to break up the winter. And most importantly, budget for it! No use in going on a vacation when you’re going to come back to even more depressing debt. A short break can provide a much-needed mental health boost. Start saving now and gift the future you a nice retreat away!
Talk to a Therapist:
Talking to a therapist about your struggles can provide an immense amount of insight and motivation for change. Speaking with someone outside of your world opens up a door to perspectives you may not have been able to think about. It also provides a form of accountability to the routines that can start helping you elevate your mood.
Begin Working With A Black Female Therapist in New York, NY
When we’re feeling depressed, it’s easy to convince ourselves that things as simple as self-care will help change things around. However, those small tweaks to your life can add great value to your quality of life. If this resonates with you, remember that running on fumes and ignoring the problem is not a long-lasting solution. You don’t have to suffer through winter and being proactive about your self-care routine is a great start! Start your therapy journey with Restority Space by following these steps:
Schedule a 15-minute phone call to see if we could be a good fit
Meet with me for your first session
Start overcoming SAD and start elevating your mood!
OTHER SERVICES OFFERED AT RESTORITY SPACE
At Restority Space, I offer the care women may need when it comes to their mental health online in both New York and New Jersey. This is why I offer Individual Therapy to help women cope with their anxiety, depression, unhealthy relationships, and any major life transitions. I also provide services for trauma survivors and those struggling with a breakup. I’m also happy to provide Group Therapy to help women find a sense of belonging and for more support. My group services include a Therapy Group For New Mothers and a Therapy Group For Black Women. To learn more check out my blog and other resources!