Guest Blog Post: Managing Mood Through Winter "I Feel SAD"
Winter Months
TRIGGER WARNING this blog post discusses depression, self-harm, and suicidal thoughts.
June marks the second month of winter for us in the southern hemisphere, and by the rule of thumb, something most people don't look forward to. The middle of winter springs to mind cold weather, gloomy long days, and traffic backed up for miles in the dark (I'm looking at you Aucklanders). It is easy to fall into a routine lacking in spontaneity, and withdrawing from the world to live your best gremlin life. Whilst embracing the Danish cultural characteristic of "hygge" and generally feeling glum is one thing, it's extremely easy for people to fall into a more alarmingly despondent frame of mind.
Seasonal affective disorder, or SAD. as it's more commonly known, is a form of depression that occurs over autumn and winter and characteristically recedes during spring and summer. Studies have linked this to a lack of light and more prevalent in countries situated further away from the equator, making New Zealanders a prime demographic to fall victim to this form of the black dog. It generally begins to rear its ugly head in our 20-30's, but can affect anyone, of any gender, at any stage of life, in a variety of levels. Some can get through on their own by executing self-care and mindfulness strategies, and others like myself require a little bit of extra help from a healthcare professional.
A lack of light and Vitamin D can cause part of our brain called the hypothalamus to stop functioning correctly. Those with SAD can produce higher levels of melatonin, and less serotonin, and find that their circadian rhythym is affected. The flow-on effect of that is making the individual sleepier, grumpier, and generally feeling low... sounds similar to how a bear hibernates, right? But on a more serious level, it can very easily spiral to be linked to feelings of worthlessness, despair, and thoughts about self-harm and dying.
Have a Mental Health Toolbox
I usually start feeling the effects of this irksome mental health condition in late April, and it sneaks up on me. I think I am having a bad week, then the next week is worse and it doesn't magically get better. I am now at a point where I am actively having to manage it every single day. My strategy certainly varies depending on the weather (because if its sleeting and blowing a gale I can't exactly go for a walk?) but having a deep toolbox to draw from is key to managing mood in the winter months:
First stop, the GP
I will never not recommend your General Practitioner or healthcare professional as a first port of call for any suspected mental health condition. They are specially trained to help you and diagnose the severity and guide you in the right direction. They are also be able to prescribe medications that may be able to assist you such as various types of antidepressants, vitamin D supplements, or simply a few days off... preferably somewhere sunny on a beach.
Cover me in Sunshine
Whilst sunshine seems scarce in the depths of winter, when the sun does poke through - rug up and go and bask in it! Try moving your computer to a sunnier space, opening the blinds, having lunch or a coffee break outside, or simply getting out and going for a walk, and I promise you will feel so much better for it! Light has been proven as the most effective treatment for SAD, and as jet-setting off somewhere sunny and warm isn't in most people's budgets, make sure to get outside on those sunny crisp winter days - even if it's for 5 minutes. There are also types of light therapy available that have also proven extremely effective but are largely uneconomical.
Make plans
Everyone needs something to look forward to - even more so in winter. Whether that be a holiday, birthday party, winter games night, spa day, or planning your spring garden, the process of planning and having something to get genuinely excited about will help give you a little boost of serotonin and dopamine. Other great options include buying tickets to a show, an art/museum exhibition or a concert (support local arts where possible!), or simply taking a class in something new.
Let’s Get Physical
It's important to keep getting out of the house despite the urge to hibernate and live in your comfiest pants. Getting to the gym is a brilliant way to do this as it's weather protected and even small amounts of exercise impart large payoffs including being mood and energy boosting. Or if this just isn't your thing (like me) try doing pilates or yoga at home or joining online classes.
Practice Mindfulness
Honestly, I get sick of hearing this one. Take it from someone who seriously struggles to sit still and be mindful, that I've discovered this can look different for everyone and that there is nothing wrong with that. I find practicing gratitude, writing, doing guided meditations, and trying out a new hobby great ways to incorporate this into my life. Trying a new hobby doesn't have to be expensive either - try this Pottery Kit from Handsy Craft Kits or have a go at making homemade bath salts, or grab a set of second-hand knitting needles from your local op shop. If you get stuck - give these Affirmation & Activity Cards by Handsy Craft Kits a go.
Embrace Hygge
Now I'm not saying erry day all day, but in moderation, it is proven to be greatly beneficial. Light that scented candle you've been saving "for good", put on some slippers, grab a bowl of comfort food, make a hot cuppa in your favourite mug (or try your hand at mulled wine), and curl up under a blanket with your favourite movie or a good book.
Bring the Outside In
I am a steadfast advocate of curating houseplants in your home for mental health. When I was desperately ill and SAD last winter, I purchased a singular house plant. I had researched the easiest kind to keep alive due to my track record of being an indoor plant murderer and purchased a ZZ plant. I name him Billy Gibbons and over a year later I am looking at him now as I type. He's twice the size, and I have twenty times the amount of indoor plants! Not only do indoor plants have a calming effect on the body and look good - they provide brilliant air filtration which can greatly improve quality of life when the house gets stuffy in winter. Try giving them a mid-winter glow up with my favourite care range PlantBuds.
Reconnect
As a diagnosed introvert, I hate that this one works. But there is truth in the fact that when I get off the phone with my grandmother, I usually feel a mixed sense of relief and joy. A problem shared is a problem halved and it's good to feel supported, even if I don't get to see them often enough. The knowledge that somebody cares, or listening to someone else's problems can be a welcome distraction and a good way to cultivate warmth and comfort in your life.
Whilst these points don't cover everything you can have in your toolbox, I do hope it provides ideas and inspiration to help support you on those days when the rain and lack of sunlight really start to get under your skin and make you feel less than. You got this, and remember - spring is just around the corner.
WHERE TO GET HELP
If it is an emergency and you or someone else is at risk, call 111.
For counselling and support - Lifeline: Call 0800 543 354 or text 4357 (HELP)
Suicide Crisis Helpline: Call 0508 828 865 (0508 TAUTOKO) Need to talk? Call or text 1737
Depression helpline: Call 0800 111 757 or text 4202
For children and young people - Youthline: Call 0800 376 633 or text 234
What's Up: Call 0800 942 8787 (11am to 11pm) or webchat (11am to 10.30pm)
The Lowdown: Text 5626 or webchat
For help with specific issues
Alcohol and Drug Helpline: Call 0800 787 797
Anxiety Helpline: Call 0800 269 4389 (0800 ANXIETY)
OutLine: Call 0800 688 5463 (0800 OUTLINE) (6pm-9pm)
Safe to talk (sexual harm): Call 0800 044 334 or text 4334
All services are free and available 24/7 unless otherwise specified.
For more information and support, talk to your local doctor, hauora, community mental health team, or counselling service. The Mental Health Foundation has more helplines and service contacts on its website.
We hope you enjoyed this Managing Mood blog post by Ellen and found it helpful. Please reach out to any of the help lines if you are struggling.
Love Annie @ethicallyso
xxx
