Autumn in New England is beautiful — there is no doubt about that. But for me, the changing leaves signal the start of something a little less beautiful. As the amount of sunlight decreases each day, it affects my mood. I have battled for many years with a disorder called Seasonal Affective Disorder. You may have heard it referred to as SAD or the ‘winter blues.’ But despite the cutesy names, this monster is no joke. If you or someone you know feels the effects of limited sunlight in a big way, take a look at the things I am putting in my SAD survival pack and think about the things you can put in your own.
Be Open With Others. This is really hard, because mental health issues have an undeniable stigma attached, but it is so important. Open communication with a text or post an article about it. Tell a good friend, “Hey, I am probably going to be sick in January. Please come to visit me to make sure I am okay. Bringing me a meal or coffee or flowers is helpful. Please check in with me when you think of it.” A good friend will be glad to help you in this way. Being open with them NOW is imperative because you can see things a lot clearer before you are feeling the effects of the sickness.
Utilize A Sun Lamp. My psychiatrist recommended I start using a sun lamp. So for 20 to 30 minutes each morning, while I have coffee and read, I bask in the light of my sun lamp. I have been using it for just a short time and I already do feel a difference.
Exercise. I am currently attempting to get into a good workout routine, with the help of Orangetheory Fitness. The accountability is really helpful as is starting a predictable routine now that will come naturally throughout the winter. It’s one of those things that you know is good for you, but until you see how much a good workout can positively affect your mood, it remains one of those annoying ideas people have. The truth? Endorphins are pretty addictive, and as Elle Woods says, “exercise gives you endorphins. Endorphins make you happy. Happy people don’t shoot their husbands. They just don’t.”
Make Plans. I’ve found that making small plans to look forward to really helps with those long winter weeks. Even just ordering pizza and having a Netflix marathon to kick off the weekend, going apple picking, or making a new recipe is enough to make a difference. Little things to look forward to can brighten your spirits enough that you don’t stay stuck under that fog. The key is to plan these ahead of time by taking advantage of a good day or a creative burst of energy.
Know Your Options. Medication and professional resources are imperative. I am not ashamed to say that medication has saved my life probably on more than one occasion, including last winter. There are also great resources through local hospitals. Rhode Island Hospital and Butler Hospital both have outpatient programs where you gain tools to learn how to cope with mental health issues. I went through the Cognitive Behavioral Therapy Outpatient Program at Butler Hospital earlier this year and found it extremely helpful. Don’t be afraid to reach out. There is absolutely no shame in getting help when you need it.
If you are one of the 10 million (!!!) Americans who experience Seasonal Affective Disorder, I hope you are preparing for the journey ahead in the next few months. It wouldn’t be wise to go on a road trip without packing the things you need, so why would you not prepare to mentally care for yourself through a difficult time of year? Take care of yourselves and watch out for one another, friends.
