Winter can be a more difficult time for all of us, and for some it brings up symptoms of seasonal depression (SAD). Here are three ways I cope with SAD!
Rachel Havocost is a writer and mental health advocate. Here are three things she does to navigate seasonal depression. Having a routine and getting outside can help regulate mood. Being social is incredibly helpful for regulating our mood.
Let's talk about navigating seasonal depression. Hi, my name is Rachel Havocost. I'm a writer and mental health advocate. I've been in therapy for almost 19 years and I just like to share my experiences to help people feel less alone during this time of year. I experience much more depression, both because of the weather, but also because the holidays can bring up a lot of emotions. So here are three things I do to navigate seasonal depression. Number one is having a routine. This might seem really simple, but the more structure that we have in our lives, the more stability we feel, which is really helpful for our nervous system.
To help us feel safe, to help us feel secure and help us feel like things are going to be okay. So by doing things like trying to maintain a sleep schedule, trying to eat meals around the same time each day, even trying to eat the same foods each day to reduce choices, trying to do the same kinds of movement, whether that's walking or yoga or other kinds of physical activity, trying to stay consistent with all of those things, not necessarily in a regimented or strict way, but in a way where there is some level of routines that you feel like every day there's something that you're going to be doing and something to look forward forward to.
Number two, get outside when it's light, even if this is for a 10 minute walk during the day when it's still light outside, trying to get some fresh air, some sunlight, or even if it's sun coming through the shade like here in Seattle, going outside and being in the elements is really, really helpful for our mood. Number three, make time for friends. Being social is incredibly helpful for regulating our mood. As a species, we don't survive by being alone, we survive by being with other people. It's a biological survival mechanism.
So by being around other people, we're actually fost fostering a sense of I'm safe, I'm wanted, I'm valued, I'm loved. And this can really improve our mood in a lot of ways. Not only that, but trying to engage in social activities where you're with community, maybe playing games, gathering with other people in group settings, this can bring a lot of joy into our life, whether that's through activities or through conversation. This can cultivate a sense of belonging and a sense of I have purpose and meaning here.
I hope this was helpful and I hope that you find ways to be very gentle with yourself this season. You are not alone.
