It’s happening again! Grey skies, falling temperatures, rainy, wet snow weather, and early evening darkness play havoc with my mood.  I wasn’t even thinking about it this year when what seemed like overnight, it hit!  Lethargy, lack of interest, low energy—out of nowhere!

I had a completely different post, different topic, all set to publish on my blog.  At the last minute, I changed my mind.  This post I wrote in only a couple of hours!  I guess the timing was right.  Here it is!    

When I think about this, it’s all so odd to me.  I don’t know many more upbeat, happy, and optimistic people than me, ha-ha.  I spend Spring, Summer, and early Fall in a healthy mind space where all is well.  I feel full of energy and creativity!  Then by mid-November, all that takes a shift.  My mood plummets, and on many days I feel down.  Are you someone who can relate to this?

This has been an experience of mine since my mid-twenties, and now, decades later, I am quite familiar with what takes place for me.  To be very clear, I am not a Doctor and offer no medical advice what so ever on the subject of Seasonal Affective Disorder, Seasonal Depression, or The Winter Blues.  If you are struggling, seek professional help and learn more about your specific condition and how to treat it.  This is a real thing, and I take it very seriously!  The more people I share my story with, the more I realize how common it is.  We are not alone! 

For many years I pushed through the dark months of winter, trusting that brighter days were ahead.  I chalked it up to not enough sunlight and waited for the months to pass.  But eventually, I realized that pushing through four months of my life every year adds up to a huge waste of precious time.  I wasn’t about to settle for that and wanted something different. 

Yes, I did seek professional help many years ago, and although I found that to be helpful, my curiosity surrounding this topic turned into a self-exploration project.  I became very curious about this experience of seasonal depression and turned toward it instead of away from it.

I wanted to know how I could help myself and find more happiness throughout the entire year, not just during the sunny months.  A large chunk of my self developed treatment plan involved an elevated Self-Care plan.  Not only regular Self-Care, but a kicked up a notch, Self-Care! 

Although these steps that are part of my daily routine seem simple on the surface, they have been life-changing for me.  If I can help just one person by sharing, then mission accomplished!  

• Acknowledge—At the first sign of feeling down, which is usually about the third week of November, I acknowledge it. I don’t brush it off or blame it on something or someone else.  This is not new for me.  I know it will wave in and out over the next few weeks. 

• Allow—It’s ok to let myself feel down or sad. I give myself permission! For so long, this was hard for me because I have no obvious reason to feel sad.  I had the “how dare I” feel sad or depressed when I have such a nice life and so much to be thankful for.  I don’t try to make sense of that anymore.  I accept it. 

• Diet and Weight—This is so important!  It’s easy to turn to “comfort” foods, but they only provide me short term comfort.  Although tasty for the moment, a diet high in carbs and sugar leaves me sluggish and shows up as added pounds on the bathroom scale.  Veggies, fruits, proteins, and lots of water, help me to feel good and keep me at a healthy weight.  I happen to like leafy greens and all vegetables, so that works for me.  Some foods are an acquired taste, so don’t just throw your hands in the air and say you don’t like vegetables.  Start slowly, a little at a time.  Funny story—a few years ago, you couldn’t get me to eat brussels sprouts, but I wanted to add them to my diet.  So, I started with just one on my plate.  The next time, I put two on my plate.  Now, my husband and I evenly share 10 to 14 by counting them out, ha-ha!  That, for me, was an acquired taste.  Be willing—if you don’t make a change, you won’t get change.

• Nature and Exercise—I must get outside every day!  I am telling you there are magical powers in nature!  I walk as much as I can and try to get in an hour each day, but as we know, winter can bring some bad weather.  On such days, I still go out but stay close to home.  A blustery snowstorm has its own beauty!  Last winter, I took up snow-shoeing, which proved to be fantastic for my mood and my body.

• Journal—I am sure this comes as no surprise to anyone who has read my posts, ha-ha.  I focus my writing on what I am grateful for and all the wonderful things in my life that I appreciate.  I plan for the future and write about the things I want to accomplish and how I want to contribute in my life. 

• Tea—Oh yes, herbal teas! I have a multitude to select from and make it an enjoyable daily event.  It smells good and tastes good; the cup is warm in my hands. I have shifted away from hot chocolate and creamy, specialty coffees except for an occasional special treat.  My self-care isn’t about depriving myself; it’s about being mindful.   

• Scents—I am a scent-sensitive person.  Eucalyptus or lavender-scented products are part of my morning shower or evening bath.  Certain scents help me to feel calm and trigger happy memories.     

• Read—A lovely escape!  I read all types of books, depending on what sparks my interest at the time.  I choose transformational non-fiction when I am in a self-development mood, and I like a good, sappy fiction when I want to transport to another time and place.  Reading is part of my non-negotiable self-care evening routine.

• Sleep—8 or 9 hours is normal and usual for me.  I pay attention to get enough sleep, but not turn it into a sleep-a-thon, ha-ha!  When I wake after sufficient sleep, I get out of bed.  During the cold, dark winter, I could easily convince myself to drift off for another couple of hours, but that practice doesn’t serve me best mentally.

• Slow Down—If I am going somewhere in the morning, I give myself 1.5 to 2 hours to get ready before leaving my house.  I don’t care if that sounds crazy!  As much as I don’t like early morning wake up times, it’s worth it to me to have plenty of time to enjoy my coffee.  Then slowly, I prepare for the day and never miss breakfast.  Rushing gives me anxiety, and with a little planning, it is totally unnecessary.  Starting my day off right sets me up for a better day.

• Social Introvert—This time of the year, I let the introvert part of me take centre stage, ha-ha!  (Is that an oxymoron?)  I value my alone time and treasure my one to one time with family and friends.  I choose quality over quantity for sure.  A lunch date and good conversation with a like-minded friend can be very healing.

• Little Things—As cliché as this sounds, I find joy in the simplest things.  Curling up on my sofa to watch a good movie or my favourite show brings me much happiness.  Think about all the little things you enjoy.      

I have learned to be extra kind and gentle with myself during those times when I am not 100% on my game.  Self-judgment and guilt for not feeling energetic and super happy all the time is no longer part of my struggle.  Here I am once again, early December. Yes, the feelings are still coming up, but I am ready; I know what to do.  In all honesty, I look forward to a slower pace and a cozier lifestyle for the next few weeks.

Take care—of yourself!  As always, I am only an email away.

teresa@managerrefresh.com