Do you feel slower in the winter time? Do you struggle with sadness, a short temper, or mental fuzziness that seems to come on as days get shorter and then magically lifts in the spring? Do your kids just feel like MORE at this time of year?
If so, you are not alone. Approximately half a million people in the United States suffer from winter SAD (Seasonal Affective Disorder), while 10 to 20% may suffer from a more mild form of winter blues. Three-quarters of the sufferers are women, and the depression usually starts in early adulthood.
I have SAD, and that has meant that winter has felt like a struggle for years. But I’m not willing to just succumb to it (as tempting as that feels). When winter feels dark and dreary, and when my calendar feels over-full, there are several tricks I turn to that make winter feel a little less oppressive.
Get light
Although the causes of SAD and winter blues are not known, there is a strong correlation between the decreased amount of sunlight in the winter months and onset of symptoms. I know that in addition, my symptoms worsen after a few days of grey weather as well.
So a really easy way to feel better is to just increase the amount of light you are exposed to. That might mean going for a walk outside, or sitting near a sun lamp every morning.
I’ve also found that taking Vitamin D in the winter helps. Check with your doctor if you think you might be Vitamin D deficient.
Make adjustments
I’ll be the first to admit that this has been the hardest for me, but also the most helpful. For YEARS I fought making any changes in my life to accommodate my SAD. I just powered through. The result was that I was just gritting my teeth through the holidays and then I’d crash by New Year’s and need most of January to get back on my feet.
It was really not worth it.
Now I begin to plan ahead starting in November. I review my calendar and take off what is non-essential, and add in things that feel cozy and nurturing (yes, I actually calendar nights in front of the fireplace with knitting!). I am very careful how many social events I commit to, and I give myself permission to bow out if I get to the day of the party and am too tired to go.
But mostly, I give myself grace. This is how I’m made - I go slow in the winter. If I had a good friend who was struggling, what would I tell her? I’d say to go as slow as she needs, and to take care of herself. That goes for you, and it goes for me, too.
Have gratitude
It has taken me at least a decade, but I’m learning to be grateful for my slow winter seasons. What I’ve finally learned is that if I follow my body’s natural need to go slow and to turn inward, I’m rewarded with a wealth of energy and new ideas in the spring (and when I fight it, I’m just extra exhausted).
To help me focus on the good things about this season, I make sure I have a gratitude practice in the winter months. I’ve been using this five-minute journal each morning and night, but I’ve just ordered this Grow Grateful family journal so that I can share this practice with my daughter.
One thing I do NOT do
One thing I’m careful to stay away from is getting sucked in to the swirl of “Set your goals for the New Year!” and “Start planning now for the best year yet!” Winter needs to be a time of reflection, not planning, not striving. I have learned that plans I make from this slow, low place, are not the plans I’m going to feel engaged with or want to achieve when my energy returns in the spring. For me, February is the new January, and that works just fine.
Do you know someone who gets the winter blues and could use these tips? Please send them this post!
