Lack of motivation, exhaustion, lethargy… You may be experiencing SAD this winter.
Seasonal Affective Disorder, also called the Winter Depression, can be defined as a moment during which “sensitive individuals react to the decreasing amounts of light and the colder temperatures of fall and winter.” (Merriam-Webster online dictionary)
Though now categorised as a medical condition and often linked with depression, I will say in this blog post that in my own experience, some people will suffer from SAD symptoms without being usually subject to or diagnosed with depression. Thus here, I will consider SAD-related feelings such as feeling unmotivated for long periods of time in the winter, feeling unusual exhaustion, and being affected by the lack of light of the winter season.
Every winter, though I am super excited about Christmas, winter itself makes me lose motivation a lot. I feel tired more easily, lose my creative spark, and my eating habits get all over the place. To put it short: winter messes with my brain, and I don’t like any of that! This winter, I want to be more proactive in embracing the season and its slower pace while avoiding its negative side-effects. If you suffer from SAD symptoms, try out these tips to make a difference!
Spend more time outside
Because there isn’t as much daylight in the winter, you should make the most of it by going outisde more. You don’t have to go very far, or make big plans: going for an hour-long walk will be enough to energise you. As the weather gets colder we are more tempted to stay home all day, but this may lead to a feeling of constent sleepiness. Breathing in the fresh, cold winter air and being exposed to natural daylight (even on cloudy days) regularly will help combat that feeling!
Use plenty of soft, yellow lights at home
Meanwhile at home, it is definitely darker and some days, there will be no daylight anymore coming in after 3pm. Depressing! This is why you need a well-lit home. After doing some research about yellow, blue and white lights, I have come to the conclusion that yellow, soft lights are less aggressive on the eyes than blue and white lights (blue lights, like those coming from our screens, are actually not great for us at all!) Yellow lights are said to create a warmer, more cosy atmosphere at home. In the winter, make sure that your lights are on as soon as you feel like you need them. Of course, you can also cover your house in fairy lights, even after Christmas is over. Having fairy lights over your bed for example will make the world of a difference on your mood, trust me!
When you feel unmotivated, do something you enjoy – just for fun!
Usually when we experience SAD symptoms, we are left without any motivation or inspiration. For me, it means lacking creativity, lacking enjoyment when I go to work in the mornings… SAD makes me just want to stay in bed, drink hot chocolate and watch films. Which is not bad per se (actually, it’s pretty great!) however when you do have professional obligations, it’s nice to fulfill them with some kind of motivation and drive, isn’t it? But forcing it just won’t do it. Instead of pushing yourself to get on with your to-do list despite not feeling it at all, stop what you’re doing and take a little time for yourself. Do something you enjoy, just for the sake of it! To make yourself feel happier, cosier, and satisfied because you will have moved from your bed and make something happen. For me, it would be colouring in my colouring book, baking a sweeet treat, or working out. What would it be for you? Share your feel-good ideas in the comments!
Let go of your usual expectations of productivity and happiness
I feel like whenever I fell SAD symptoms, I get frustrated at myself thinking about all the expectations I am not fulfilling: my productivity levels aren’t as great, I’m grumpy or sad, and this is clearly not how I want my life to go! But the frustration just makes the whole experience even worse. This is why we need to acknowledge the fact that when we feel down, we cannot expect to bounce back in ten minutes and feel better just because we really, really want to. Letting go of your expectations, knowing that you won’t be as productive or have as good of a day as usual, will help you heal faster and actually embrace your true feelings before you can move on to being your happy, usual self again.
Talk to a friend for help and support
We should never have to deal with tough moments on our own. If you need to vent, seek advice, or simply have a good time thinking about something else, you should definitely reach out to a friend or loved one you can trust and confide in. So many of us experience SAD symptoms (or similar) during the winter, it’s not an easy time, and we could all use a little community and love! If your symptoms however are more serious, then seeking professional help by going to your trusted doctor or a therapist will make a big difference in how you feel, and how long you will feel that way. One important thing to remember: those negative feelings will not last forever. You will feel better, promise!
