By Jennie Busker LCPC
As the days get shorter, the weather gets cooler and the leaves turn a brilliant orange, many of us start to worry about ye olde seasonal depression or seasonal affective disorder (SAD). In the summer months, it’s easy to forget this is a yearly occurrence for nearly 10 to 20% of people, specifically females. Ugh.
Here’s the list of annoying symptoms:
I’m so tired it’s tough to carry out daily tasks
My appetite has changed, particularly more cravings for sugary and starchy foods
I’m gaining weight
I feel sad, guilty and down on myself
I feel hopeless
I’m irritable
I’m avoiding people or activities I used to enjoy
I feel tense and stressed
I’ve lost interest in sex and other physical contact
I feel like sleeping all the time, or I’m having trouble sleeping
That is an overwhelming list! Let’s look at some ways to combat these symptoms in the early days of sweater weather. Being prepared for the inevitable will hopefully give you a better sense of control and ease as the snow begins to fly.
Here’s a more hopeful list:
Window shop winter apparel NOW! I don’t know about you, but it takes me a good 3 weeks to decide to purchase more expensive clothing items like winter coats, gloves and boots. I argue with myself over styles (puffer or wool), colors (safe black or showy red) and expensive or moderately priced (Moosejaw or Poshmark). Or use my old coat and save my cash? Naw. Pick out what you want and save those internet pages to purchase when the sales hit. This way you won’t buy a coat or boots at random just because they are on sale (damn you J. Crew), you can save for your purchase (credit cards are so 2018) and it’s something to look forward to. I also think that regularly arming yourself with nice winter apparel makes one almost look forward to being out in the cold. Show off that swanky yellow puffer and be one with the out of doors.
Wash all of your blankets and comforters. Nothing feels better than a clean soft blanket cuddled up to your face as the wind blows outside. And, if your like me, my dog and cat LOVE to sleep on all things soft, so washing your covers regularly to get rid of their pet aroma is clutch.
Buy a couple of pairs of stretchy pants and come to terms with the inevitable couple pound weight gain. Our bodies crave starchy comfort foods and sugary desserts in the fall and winter months. Don’t fight it by eating cold raw salads that aren’t in season. Get into squash, potatoes, soup, homemade bread and oven fresh cookies. Be good to your body, buy some comfortable elastic waist pants and cook up a storm.
Get outside for 20 minutes every morning. I did this last year and it made a huge difference in my mood. After breakfast, throw on comfortable clothes (stretchy pants!!!), gym shoes or boots and take in a podcast (my favorites include Forever 35, This American Life and Heavyweight). You’ll receive a healthy dose of vitamin D, a boost of serotonin, increased energy and feel a bit more centered and ready for the day. Start this habit now and continue through out the winter months. I promise, you’ll feel like a bad ass. Also, I don’t like to think of this as a weight loss thing (which is promised on all the websites). Use this time to relax into the day and stroll like the awesome stroller you are. Save the sweating for the gym.
In an effort to avoid isolating, stay warm and keep your house moderately clean, I propose setting up numerous dinner guests, game nights and get togethers in your home. Often times when winter depression hits, it’s hard to get ready and leave the house to see friends. Well, I say, bring them to your apartment! Set up Sunday suppers, brunches and cookie making dates with friends. Invite another family over for a fun game night and play rounds of Candyland and Sorry with bowls of popcorn and root beer floats to sip on with the kiddos. Start a book club, wine club or pie club. So many clubs!
And, of course, if you are still struggling with the winter blues, set up an appointment with a therapist. I know a really good one in Chicago:)
