I’ve suffered from SAD for a while now. It’s not always bad for me, it depends, but I am hyperaware of the change in the season, weather, and the length of the days. It’s darker, colder, and greyer, so it’s not so surprising that it makes us feel low sometimes. If you, like me, want to know ways to relieve these feelings and prevent sinking into depressive states, then here are some tips.
However, if things get bad, please seek advice from your doctor or another professional.
Fill your head with good things
I’m trying this new thing where I wake up and listen to something positive. You can pick what works for you, but I have my earphones at the side of my bed and as soon as I wake up, I put them in to listen to a motivational podcast/speech or positive morning affirmations. I’m not a huge fan of affirmations. Unless you write them yourself, they can sound detached and impersonal, even cheesy. But it is better than the potential low mood and thoughts that can ruminate otherwise.
Music
Starting your day with your favourite music playlist works wonders for boosting your mood, too. Especially in the dark early mornings when it’s not light until you get to work. Listen and dance and sing and change the vibe. Set the tone for your day. Yeah you have work, and it’s dark, but you’re not alone. You have your favourite artists in your ears, head, and heart.
Lists
List 10 reasons why you want to go to work or do the things you need to do for the day. Maybe we don’t get to choose what we do every day, but we can focus on and find (even when it’s hard) some reasons why we want to do/get to do those things.
Try:
- I am so lucky to have a job that allows me to be safe at home and support myself
- I look forward to chatting and laughing with my work colleagues
- I am happy to help people with my work
- I am glad I have something productive to do today
- I am valuable in my workplace
- I am excited to eat the lunch I prepared for today
- I am happy to be wearing something nice to work today
Seasonal activities
Do some season-specific things that you enjoy. Autumn and Winter are full of holidays and vibey things to do. So throw yourself into Halloween and Christmas (and any other holidays from your faith or country). List things that you like about the season and aim to tick as many off as you can. Apple picking, horror films, pumpkin carving, pumpkin flavoured drinks and recipes, collecting autumn leaves, gift giving, Thanksgiving, etc.
Seasonal content consumption
Read something seasonal to fit the autumn-winter vibe. Watch something seasonal, too.
Autumn-Winter Book Recommendations:
- Stephen King books
- Fairytales
- Piranesi
- Harry Potter series
- Middle-grade books
- The House in the Cerulean Sea
- The Hunger Games series
- Dracula
- Frankenstein
- The Maze Runner series
- The Percy Jackson series
Autumn-Winter Film Recommendations:
- Harry Potter series
- Childhood films
- Animated films
- Studio Ghibli films
- Dead Poet’s Society
- Hocus Pocus
- Horror films
- Thrillers
- Classics
- Practical Magic
- Murder Mystery films
- Halloween
- Matilda
- The Goonies
- Beetlejuice
- The Addams Family
- Corpse Bride
- The Nightmare Before Christmas
- Hotel Transylvania
- Coraline
Get the light
Get as much light throughout your day as possible. Natural light is hard to come by, but when you have it available, seek it out. Keep the blinds/curtains open to let it in. Go for walks. Lightbulbs with brighter wattage may help because dim ones personally make me feel low. You can also get SAD lamps. I’ve never used one, so I can’t say whether they are beneficial, but they can work well to have natural light and lift your mood, apparently.
Vitamins
Take supplements and vitamins where necessary and appropriate to support positive functioning in the body and mind. (Speak with your doctor first in case it affects any medication you’re already on). You may need vitamin D with the loss of natural light. You may also want to try a herbal medicinal supplement like Kalms to take the edge off when you feel overwhelmed and anxious. I have started taking Kalms to support myself through personal changes and events in my own life, when necessary.
Eat well
Eating well will work wonders in regulating your mood. Your body and mind will function better and feel good. It can become a worrying habit to eat poorly because you feel low. Junk food will not help in the long run. Of course, balance is key. There’s nothing wrong with treats now and then. Just don’t fall into bad habits and routines by thinking “I’m sad, so a takeaway will make me happy.” Nutrition will make you happier. Good, hearty, healthy food will lift you in every way. Find some seasonal recipes to try, ones that are both delicious and nutritious!
Favourites
This is the time of year to do your favourite things. Treat yourself to the things you enjoy so you associate this time of year with joy. It needn’t feel like an isolated, cold, dark, dreary season. It can, and should, be full of joy just like summertime. Yeah, the weather isn’t great, but who says we can’t dance and run and laugh in the rain? Put on a jumper and coat and get out and about; throw yourself into it.
Seek people out
Don’t isolate yourself right now. It’s tempting and the cold weather often makes people retreat indoors. But seek out people who bring you comfort. Don’t be alone right now. Even if you are introverted, like me, you still need people. Get together to do some seasonal favourites and your mood will hopefully lift.
Sincerely,
S. xx
S. R. Crawford 