How to Manage Seasonal Affective Disorder: truly SAD
We have the power to examine and adjust our relationship with the depression.
That helps a lot.
"Perhaps, these days of less sunlight are opportunities for more contemplative time, more looking deeply to see what can only be seen in the dark."
-Sylvia Boorstein
Well, that’s one really glass-half-full way to look at it, Sylvia.
Seasonal affective disorder is brutal. And here we are, in early January, and some of us are staring down the barrel of at least a couple of months of it. And paradoxically, we don’t really WANT to do the things that can help us feel better.
But if we can work through that (and since you’re here, maybe you’re ready) there are mindfulness techniques that can be very helpful when the darkness descends.
Here’s how we start
We have to acknowledge the disappointing truth - there is no quick fix for any type of depression. It is here and it’s awful, and we can’t deny the reality of that. But instead of running from it or numbing ourselves or denying the existence of it, we can find a way to handle this discomfort. (Running/denying/numbing sounds tempting, but it makes everything much worse. Trust me on this.)
There are things we can do to lessen the grip depression has on our lives. We can examine and adjust our relationship with it. We can remember that depression doesn’t define us. We might not be able to rid ourselves of our suffering, but we can manage the perception of our own suffering. We can remember that we are strong and we have tools to navigate our most painful moments. We can remember that we are not alone and we can get through this.
Meditation
Take a few minutes and try a simple breathing meditation or body scan. One of the reasons that mediation is so effective is that it helps us focus on the present moment, rather than spinning out about the future or the past. Sometimes that feels unappealing because the present moment sucks and we would rather numb out and eat a cookie. But the only time we have any power is right now. So if we focus our attention on this moment, we can get through the challenges and move forward. If depression is a cyclical event for you, you know it passes. The only way out is through.
Get as much light as possible
Since Seasonal Affective Disorder has been linked with lower exposure to light, increasing light levels can help with your symptoms. Obviously, you want to get outside if you can, 20 - 30 minutes can really help. If that’s not feasible, a light therapy lamp is a great option. My friend loves the Circadian Optics Light Therapy Lamp - she places it on her desk and uses it while she works.
Exercise (maybe just a little)
I get it - no one wants to exercise when they are depressed. But the endorphin rush is real and it can help. For me, it’s all about keeping my expectations low. Super low. So maybe it’s about taking a five-minute walk. Spending two minutes stretching. Blasting that 90s pop-rock and shaking your ass in the kitchen. Or maybe just a chill 10-minute yoga class. Find the type of physical movement that feels good to you, and your body and mind will thank you for it. Bonus side effect: better quality sleep.
Find a routine that works: Schedule time for joy and fun
Resetting your circadian rhythms can help with keeping a routine. Sleeping, waking, and eating on a regular schedule are very comforting to the body. It can also help you stick with the new habits you’re trying to implement if you meditate or exercise at the same time on a regular schedule. Use your phone for good (not evil scrolling) and set recurring reminders for your self-care practices or fun hobbies. That way, you are not waiting to feel motivated to do that activity, you’re doing it because it’s on your schedule. Your phone said so. Oh, and if you have a hard time with motivation, you might want to read this.
Talk to someone
None of us have to struggle alone. You can reach out to a professional therapist, a friend, or a crisis line. Maybe you want to chat about it at Blue Mala Office Hours. There are many people who can help to listen, support, and process.
And if today you can’t do a damn thing on this list
If all you can manage is breathing in and out and maybe drinking a glass of water - that’s okay, too. You’re doing the best you can.
You can try again tomorrow.
This too shall pass.
