Managing Seasonal Low Mood
For many people, the holidays bring winter cheer, togetherness, and joy. But for many struggling with seasonal mood disorders and other seasonal mental health issues, the bright lights of the darkest months are far from jubilant. If you find yourself a bit more tired, having a little bit of a hard time getting out of bed in the morning, perhaps eating more, you are probably just managing the typical seasonality that all human beings experience - darker months lead us to look within a bit more, and to slow down. And our bodies and minds often feel that “slowing down” whether our busy, 21st century lives allow us to take a pause or not.
On the other hand, if you start to feel the days shorten, and your thoughts are filled with dread, heightened anxiety and dark moods, maybe finding less joy in typically enjoyable activities; or if you are crying often, irritable most days, and struggling with unusual negative thoughts, you may be experiencing a seasonal mood disorder, such as seasonal affective disorder. If you or someone you love are experiencing dark thoughts, such as hopelessness, suicidality or self harm thoughts, please seek help right away - you can call 988 or the crisis text line (text “HOME” to 741741).
If you are instead experiencing mild or moderate lower mood symptoms without these more serious elements, there are some things you can do to help before seeking mental health care, or perhaps while you wait for a first appointment. Consider beginning to work on your sleep schedule - making sure you are highlighting sleep hygiene habits such as no electronics an hour before desired bedtime, minimizing bright overhead lights an hour before bedtime, setting up a bedtime routine, and incorporating things like regulated breathing techniques or gentle stretching before bed. During the day, behavioral activation can be of value - starting a craft, or wintertime hobby; setting a weekly phone date with a friend or family member; volunteering in your community; reading a book; or starting a weekly enjoyable movement routine such as walking daily.
You may also find benefit from some evidence-based methods for managing seasonal low mood - such as beginning daily full spectrum light therapy in the morning. If you do, make sure to purchase a high quality product emitting full spectrum blue or white light that has limited or no UV emissions. Use only in the mornings, and do not use if you have a family or personal history of bipolar disorder. You can also get natural daylight in the mornings for much or all of the same benefit - perhaps you go for a daily morning outdoor walk (bundle up!), or you make sure to eat your breakfast each morning by a sunny window.
Most of all - remember to be gentle with yourself. This season can be hard. There are so many others fighting similar challenges at this time of year, even if it is not always visible. Breathe. Journal. Put one foot in front of the other. Most importantly, reach out for help from a mental health professional for more support if you need it.
