Have you ever had a bad day for no particular reason? Everything is going o.k., but you are off kilter and you don’t know why? This happens to all of us, and sometimes, it has nothing to do with you.
S.A.D. challenges me every year. My energies are off. I cannot concentrate and start to lose motivation. I make a lot of mistakes and my filter is off. This all starts to happen in October. It usually takes me a few days to remember that it is my regular seasonal slump, most likely caused by the shortening days and cooler weather. I can count on it, but still need to work on strategies to get through it each year.
According to the Mayo Clinic, those affected by S.A.D. experience these challenges:
- Feeling listless, sad or down most of the day, nearly every day
- Losing interest in activities you once enjoyed
- Having low energy and feeling sluggish
- Having problems with sleeping too much
- Experiencing carbohydrate cravings, overeating and weight gain
- Having difficulty concentrating
- Feeling hopeless, worthless or guilty
- Having thoughts of not wanting to live
Things usually peak for me the week before we change the clocks back, but I do need to be intentional about how I handle the change. Here are some strategies I recommend:
*set a calendar reminder for the beginning of October. Just reminding yourself that it could occur can be helpful so you can kick in some strategies before things get rough.
*try not to overplan your life in October. More rest and relaxation, time for exercise and long walks on a sunny day will help. Plan to take a sick day or two if needed.
*plan some social interaction, but be choosy about who you spend time with…be with friends who inspire me or increase your energy and avoid drama or negativity (which I try to do anyway!)
*GIVE yourself GRACE…mistakes and strange moments will happen. I am not afraid to tell people that I am struggling and that “I am having an off day.” People appreciate the honesty and will help build me up and give me extra love.
*build in more alone time for meditation and reflection. I ask my husband for more space. Give yourself more time for transitions (example – plan walks or yoga for after work before starting to get into the family dinner prepping.)
*sit under full spectrum lights – you can buy them on Amazon. If you want to get really serious about the lighting, there are special S.A.D. lights you can purchase that give you specific light therapy programs.
*see your doctor to check Vitamin D levels. This has been an issue for me, so I need to keep an eye on it. Popping a few extra vitamins at this time of year is helpful.
*If you have a social job where you are interacting with people all day, remember that you are not the only one who may be struggling…(teachers: build mindfulness into your lessons and be sure to explain what you are going through to your students.)
*use The Sticky Strategy to remind yourself how awesome you are!
*limit alcohol and carbs, but do enjoy occasional indulgences…the healthier the better, but blowing off a little steam can be good for you. I usually bake some healthy pumpkin muffins to give me something to nosh on when I have a carb craving.
Find a local bar that serves fancy mocktails to help you celebrate the season.