Predicting the Unpredictable & Winter Blues

The “winter blues” has always been a thing, but did you know that in 1984, the term SAD (Seasonal Affective Disorder) was coined, and classified, as a legitimate diagnosis? SAD affects a significant portion of the American population. 

This type of depression, related to changes in seasons, and has a tendency to zap our energy and makes us feel moodier than usual. 

If these sound familiar to you, don't brush them away. Listen in to how your mind and body are feeling. 

There are actually steps you can take to keep your moods more stable throughout the year, and hopefully nip those blues in the bud before they start. It’s important to be educated. 

Knowledge is power!

A bit of education

Did you know that there isn’t one specific season for SAD? While most people suffer in the winter months, it’s not always the case. Everyone has their own “body clock” that they must learn to tune into. Seasonal blues can happen during any season.

Try to notice how you feel. Symptoms can include:

• Depression
• Loss of interest in activities you generally enjoy
• Low energy or feeling draggy
• Sleeping way less or way more
• Drastic changes in appetite or weight
• Being easily aggravated
• Increased anxiety
• Problems focusing
• Feelings of hopelessness, worthlessness or excessive guilt
• Regular thoughts about death or suicide (if this one is serious call your local emergency number)

A combination of the following treatments have been known to help a lot; 

• Light therapy (phototherapy)
• Vitamin D supplements
• Specific medications 
• Psychotherapy (You don’t have to deal with seasonal funks on your own!) 
• Good ol’ self-care
• Medication {when necessary }. In conjunction with psychotherapy, medicine helps when your brain is needing a boost when it’s been in hibernation mode for a wee bit too long.

Let’s make a little comparison to drive the message home… 

Certain countries and states around the world are more prone to disasters than others. Some are prone to natural disasters and some to physical attacks - just like certain people will be more susceptible to different mind-body challenges like SAD. 

For instance, if you live in California, you must get to know the most effective earthquake procedures. If you live in Florida or Texas, hurricane season throws many curve-balls. It’s unheard of to have a house without storm-windows, especially if you live on the coast. If you live in Israel, bomb shelters are an absolute must, and practice drills are essential to ensure the safety of all citizens. 

So now let's get back to our minds and bodies... 

We live in our bodies, and must remain attuned to their natural internal tendencies and the tendencies of those around us that might throw “curve-balls” at our mental health.

Like preparing for an earthquake, storm or any other potential disaster, there is a formula in place to help! The 5 P’s will help you greatly in your prep.

PREPARE for the things you KNOW will go wrong and brainstorm ways to pre-empt them - but.. 

2. PREDICT what could go wrong, even with all the preparations. Like, you know that as soon as grandma sees your child acting stubborn, she will make a comment about your parenting. 

3. PLAN ahead by discussing this with a loved one, your partner or in therapy. This way you will have resolved your own triggers to her criticism so you can better interact with grandma, and know how to respond in a calm fashion when a hurtful comment comes your way. 

4. PROTECT yourself by preparing a short answer to comments that are out of bounds; such as “Grandma, I am doing my very best. Please respect that. I would be happy to talk about something else...” You don’t need to be harsh or too direct, but if things go get a bit more heated, you can say “ I am the one parenting my child(ren), and these are my choices to make. Please keep anything less-than-kind to yourself. I want to have a nice time together with the family- I’d love if we can both find a way to do that.”

 While you can’t ALWAYS prepare for every disaster, and predict everything that will go wrong, you know your players. If you know that specific friends or family will be too much for you this year given your personal circumstances, you can be...

5. PROACTIVE and consider making other plans this year or cutting down the family time to the bare minimum. You need to take care of you.  

A few proactive self-care ideas that might help with the SAD symptoms.

• Make sure to go outside for some fresh air and sun every day and fill your body with nutrients (we are basically houseplants with complicated emotions).
• Plan time to exercise every day, even if it’s for 20 minutes. Don’t force yourself to do activities you hate though, any movement will do. Even if it’s walking up and down the stairs or dancing alone.
• Play music from your favorite mood or holiday lists on Spotify.
• Scented candles or aromatherapy can do wonders - especially when you take a hot bubble bath or cozy up by the fire place with a good book.
• Take time to relax each day. If you don’t enjoy alone time (yet), and the above activities are not your thing, make dates to go out with a friend for coffee or another relaxing activity each day. Taking breaks from work and family pressures will really help keep you more even.
• Plan family activities are enjoyable to you. It’s not just about the kids/your partner/friends having a good time. Make sure one thing you do each day has something in it that is enjoyable to you too . 
• Take 5 minutes to be creative. Jot some thoughts down in your journal or do some artwork. Creativity has a way of calming our minds and getting us to a good space.
• You may need to pause everything, and care for yourself. That is perfectly ok too. You can only do if you are ok being. If you’re a deflated balloon, focus on you first. Show up to your therapy appointment. Go to that dance class. Get that 5 minutes of quiet while you sip your coffee. Take that 7 minute meditation break. Allow those tears to run down your cheeks. All of these can help you get feeling ok. 

Now, I know you’re reading this and thinking that it sounds so simple.

I am here to tell you that I get it. It’s not simple at all. Nothing is. But there are ways to make certain times more manageable and enjoyable and these are ideas for you to help you do your best.

At the same time, there are times when we do everything “right” regarding self-care, and nothing seems to land. 

If you’ve been struggling and nothing seems to help, you may be struggling with more than the seasonal blues. If you have any difficulty that has lasted for longer than two weeks, and has impacted your ability to function in day-to-day life, I urge you to reach out for help.

When left untreated, SAD can get worse and lead to increased complications including social withdrawal, school/work challenges, substance abuse, full-blown anxiety, eating disorders, and / or suicidal thoughts.

The good news? Getting early intervention for symptoms helps you experience relief and become healthier in mind and body. 

Thank you for reading today’s post. Stay tuned for the next post “Know Your Why”. In this blog we explore your “Why” in life, and specifically how it impacts you in this winter season. 

Now, let’s focus on you.

I’d love to hear the struggles that feel personal to you this season. And, what ways you’ve found to help you move through the waves of this time of year. Please drop your comments in the section below!

Looking forward to your engagement!

Until then, Esther

Source: The Recent History of Seasonal Affective Disorder (SAD) Written by Norman Rosenthal and his colleagues at the National Institute of Mental Health in Bethesda, MD

If you have any related questions that may be helpful to answer during this series, please private me! Please only send questions that I can post answers to publicly. I can’t answer personal detailed questions in this forum. Feel free to sign up for a consultation though if you feel your inquiry requires professional support. Click here to book a consult. 

Esther Goldstein LCSW Is Psychotherapist And Trauma Specialist Who Runs A Private Practice Called Integrative Psychotherapist In Cedarhurst, NY. At Integrative Psychotherapy We Are Passionate About Helping Adults Reduce Anxiety And Find A Richer Way Of Living, Loving And "Being".

?Our Therapists Use Science Based Methods And Modalities Such As Psychodynamic Psychotherapy, Eye Movement Desensitization Reprocessing (EMDR) Sensorimotor Psychotherapy (Somatic), Expressive Arts And Parts Work (Ego State Work) To Help Clients Experience short term Relief as well as Relief That Last Way Beyond Their Time On The Therapy Couch.

Website: Integrativepsych.Co