Beat the Seasonal Blues

October brings changing leaves, crisp air, shorter days and longer nights. For many, the decreased daylight starts them down the annual path of Seasonal Affective Disorder (SAD). SAD is characterized by depression that occurs at the same time every year. If you or someone you know struggles during the fall and winter months, now is the time to be proactive and take steps to break the cycle.

Jessica Ashlock, licensed clinical professional counselor and owner of Worthy Life Wellness, shares some insight into SAD and steps for battling it this season.

The winter blues, ugh, they are not enjoyable. We just want to snuggle in our warm beds a

little longer in the mornings. Sometimes thinking of what all we have to tackle for the day

makes us just completely shut down. Then of course the guilt and shame takes over. All the

negative thoughts come pouring in. It’s one big endless cycle that brings people down every

winter. The technical term is “Seasonal Affective Disorder”.

Symptoms to look out for are irritability, struggles with sleep, increased appetite or

weight gain, loss of energy, feeling unmotivated, brain fog, bouts of crying, lots of guilt

based negative thoughts, and more. When these symptoms last for more than two weeks or

your daily living is becoming impaired, it might be time to reach out for help.

Things that you can do to help with navigating this annual struggle are:

~ Get out and enjoy nature if you are able! Exposure to the sun or other light. Open

your curtains for some natural light. There is also light therapy called Phototherapy

that can also help. These lights can be purchased on Amazon.

~ Look for a therapist in your area or online to talk to. Just talking about your

struggles and telling your story can be helpful. You can learn effective ways to

cope, reduce stress and begin to identify and change unhealthy thinking errors.

~ Schedule a checkup and talk with your medical provider. I know that for some

thinking about medication can be overwhelming, but it is there to support our bodies

when needed.

~ Practice self care. I know when you are struggling exercise feels like the last

thing you want or can do. That is very understandable. Even if it’s just a walk to the

mailbox, any type of movement can be helpful. Don’t feel you have to go to the gym

or workout for an hour to gain benefits. Meeting with friends can also be beneficial,

but when you don’t want to get out of bed this is hard. Just even texting with

a friend for a minute or meeting them for a quick coffee can have big benefits on your mental wellbeing. It doesn't have to be a long day of fellowship.

~ Eating healthy and practicing good sleep habits are also good, but

don’t overthink this. Just do the best you can. Think baby steps!