Winter Brings: Cold Weather, Holidays & Winter Blues
Have you ever noticed that every year around daylight savings time, when the clocks are turned back and it starts getting dark around 5pm, you seem to feel a certain type of way? Do you only seem to feel down, moody or depressed in the winter?
Well, you're not alone.
Some may call it the "Winter Blues" but it's also known as seasonal depression or clinically known as seasonal affective disorder (SAD)? If so, why and what is it? Who is at risk? How can you prevent it at least reduce your symptoms?
Let me start by reassuring you that anyone can develop seasonal depression. Anyone is at risk for developing seasonal depression because your mood may naturally decline when you are exposed to less natural light. A person that is affected by seasonal depression may have minor symptoms, (lethargic, craving carbs, where they are aware of how they are feeling, and they are able to maintain mental stability with home remedies. but it doesn’t rise to the occasion of needing medication or where they withdraw from daily living. If your symptoms have you feeling hopeless, struggling with thoughts of suicide, it’s time to get help and not something you can handle at home. Speak to a trusted friend or family member or reach out to a healthcare/mental health provider.
· The holidays can bring excitement, joy and stress. Get comfortable with telling others no and don’t take on too much. If you’re hosting, delegate tasks, ask for help, and take breaks. These tips can help reduce the chances of you becoming overwhelmed, which can exacerbate your symptoms.
· Set your expectations to expect that everything won’t go as planned, make realistic goals and prepare to accept whatever comes and continue to enjoy your family and the festivities!
Tips to prevent or reduce seasonal depression
Ask your doctor about Vitamin D, you may benefit from a supplement during this time
Go outside...Get some sun. (Take a walk, go to the park. Wintery weather? Maybe invest in LED light therapy)
Meditation
Engage in activities you enjoy walking your dog, bowling, ice-skating.
Spend time with trusted friends or relatives (This is where mindfulness and self-awareness are going to be important because there may be some people in your life you enjoy being around, but they may magnify your symptoms).
Eat nutritious foods and limit carbs (Carbs naturally make us feel sluggisth).
Aromatherapy
Lavender: Soothing and calming, ideal for relaxation before sleep.
Peppermint: Invigorating enhances mental clarity and energy levels
Citrus (Lemon, Orange, Grapefruit): Great for uplifting mood.
Jasmine, Rosemary, Sandalwood, and Eucalyptus Great mood-boosting scents.
Be patient, your mood will improve gradually.
If experiencing suicidal thoughts, call or text #988 or chat at www.chat.988Lifeline.org Veterans and service members can reach the Veterans Crisis Line 24/7 by clicking here
Resources
#depressionproofyourlife Facebook @calm Home - Boris Lawrence Henson Foundation #988 @NAMI @Therapyforblackmen @blackmentalwellness
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