Dealing With The Big SAD
Ways I Make the Winter Months Easier on Myself
Seasonal Affective Disorder. The Big SAD. I used to think that it was a myth. Light (or lack thereof) made people sad? I had a hard time believing that. This was all of course when I was younger, when I did not understand the importance of mental health and all of the things that affect it.
It wasn’t until I was in my late 20’s that I started noticing how hard the winter months were for me, and I was living in the southern US so my winters were mild compared to other parts of the world. A few more years have gone by and I have noticed it even more. I dread the winter months. I dread the lack of sunlight and the cold. Waking up, seeing the sun only when you are walking into your job and then out of a window, before leaving at the end of the day to see the sun setting. It always makes me feel like I’m lost, like I am stuck in a rut. The monotony of those days is one of the hardest parts. Feeling like every day is exactly the same and there is no way out makes me feel stifled and sad. The positive thing is that despite how much I dread these months, I have learned the importance of caring for myself during these rough times. It was a process of trial and error, figuring out what helped and what did not. Mental health is a taboo topic and SAD specifically is a topic that we don’t talk about enough. I hope that some of the following tips can help you navigate through these tougher winter months and give you a starting point if you are also struggling.
Be Kind To Yourself. Allow yourself to feel those emotions, even if they are negative. Don’t invalidate your own feelings. One of the worst things I ever did was tell myself to “Suck it up, you have no reason to be sad.” By not allowing myself to deal with the things I was feeling, I allowed them to fester and those feelings came out in bigger ways that were more detrimental to myself and my loved ones. Finding someone to talk through these things with, whether it is a spouse, a close friend or colleague, a pastor from your church, or your therapist (and finding the right therapist is a total game changer!), putting your feelings out in the universe can go a long way in helping you to get a leg up on those SAD feelings. General self-care is important as well. Making time to take a long bath, having a movie night with friends or a significant other, or sitting down and getting lost in a book you have been wanting to read, all of these are ways that you can give yourself a break from those feelings and be a little kinder to yourself.
Curate Your Space. I also realized that not liking the space that you are in will do you no favors in dealing with the winter blues. Its usually during this time that I revamp my spaces. This winter, I added some ambient lighting and art prints to give my office space a more cozy feel. I knew that this was a space that I would be in a lot, and I wanted to enjoy being there. Those few small changes completely altered how I felt about my office. In turn, it has made me more productive. Curating your space will look different for everyone. Perhaps it is something as simple as decluttering the top of your desk or your countertops. Maybe it is going through that catch-all drawer that you haven’t been able to face yet. Maybe it is adding in some cozy blankets and throw pillows in your living room for those nights you want to just watch movies. Getting some new curtains or thrifting some artwork for your bedroom can make your space feel better, more like a space you want to spend your time in. It doesn’t need to be a full remodel. Simple decluttering and rearranging existing items from your home or repurposing them can make your space feel fresh and inviting and can help beat those sad feelings.
Give Yourself Time. Given the state that the world has been in the last few years, we have all been trying to figure out what our new normal is going to look like. At the same time, we have all become obsessed with how productive we can be or even turning your hobby into a side hustle. I even mentioned curating your space to help productivity. But when dealing with the Big SAD, it is important to give yourself time to do the things that you love. Perhaps it is sitting down in a comfortable chair or your bed and reading a good book while enjoying a hot drink. Maybe it is listening to an audiobook while completing a puzzle. Whatever the things are in your life that bring you joy, give yourself time to do them. As we have seen over and over again, life is too short to not give yourself the time to enjoy life. This is more important than ever when you are feeling extra low during the winter months. Slow down. That load of laundry that needs to be done can wait. Let the dishes soak for an hour more. Those things will be there when you are done taking time for yourself. Guided journaling and setting intentions for your days, weeks and for the new year can help you to be more in tune with yourself and your feelings, which can go miles in helping you feel a little less of that SAD.
These are just some of the ways that I have been battling The Winter Blues and they have been working surprisingly well. This was only part of what helped me in my own personal journey. Finding a therapist that I loved was a great help for me. Understandably, therapy is not accessible for everyone, so I think that these tips can help if you’re unsure how to tackle your feelings. But it is also important to note that this looks different for everyone. What works for me may not work for you, and that is okay! All of our journeys are different. Do not compare your progress with that of another.
It goes without saying that these things do not take the place of professional mental health services. If you or someone you know are struggling with mental health, please reach out for help. The National Institute of Mental Health Website has resources for you. Don’t go through a tough time alone.
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© Samantha Leighanne, 2022
