SAD Girl Season - Coping With The Winter Blues
You would think that after living in Canada my entire life, I’d be used to the long winter seasons by now. Yet without fail; as soon as Daylight Savings ends, the blue feelings begin. I’ve dealt with depression on and off for a number of years, but it wasn’t until I was in my late twenties that I finally had a name for my annual wintertime sadness.
Seasonal Affective Disorder (SAD), also known as ‘the winter blues’ (or ‘blahs’, depending on how it manifests) is a very common type of depression. In fact, 2-3% of Canadians will be faced with it at some point. While SAD often passes with the seasons, some folks may see their symptoms worsen if left untreated. It goes without saying that depression isn’t something that should be left to fester. Unfortunately, the many stigmas surrounding mental illness means far too many continue to suffer in silence.
If you’re also feeling melancholic watching the sun disappear at 5 PM, this list is for you. My hope is that these tips will help you feel more equipped as the winter season settles in. Especially for those days where it feels like -40°C with the wind-chill.
Just kidding - no one can adequately prepare for that forecast.
Take Your Vitamins
Listen, I for one do not blame you if you have zero desire to go outside when the temperatures are below zero. The caveat is that the more time we spend indoors, the less exposure we get from the sun. And while you might be saving on your SPF budget, you may also develop a vitamin D deficiency.
If you’re not able to get Vitamin D direct from the sunny source, store-bought is fine too! While the standard tablet/pill format is always available, my fellow ‘neurospicy’ folks may appreciate these alternatives:
Liquid DDrops are incredibly user-friendly, and not just for infants! Add a drop to your morning drink of choice, licked it off the back of your hand.. There’s also a vegan option!
Vitamin D Spray is easy to toss in your bag if you forget a dose while you’re out and about. Plus the novelty of a spray is just plain fun!
Ener-D Drink Mix is a flavoured powder to mix into water. Add it to your emotional support water bottle (I know you have one) so you stay hydrated and get your daily D!
Let The (Artificial) Sun Shine
I’ll admit, I was skeptical about light therapy for a long time. Something about sitting in front of a glowing lamp felt a little ‘woo woo’ to me. Then again, I may have just gotten SAD Lamps confused with the Himalayan Salt variety. Now those are a crock of shit, but that’s a rant for another day.
As mentioned earlier, a vitamin D deficiency often goes hand-in-hand with SAD. Light therapy effectively mimics those feel-good rays and boosts serotonin levels. While I personally haven’t taken the plunge (yet), a number of friends have confirmed that a daily 10-15 minutes with their lamp works wonders for them. If you think this might help keep your mood elevated during the winter months, this lamp is quite popular and has great reviews!
If you’re keen to shop around, just remember to look for an intensity level of at least 10, 000 lux.
Catch Some Zzz’s
Good sleep hygiene is easy to overlook, but makes a huge impact on your overall mood. Yet feeling well-rested is often easier said than done!
For me, setting up a nighttime routine to help me wind down and get in bed at a decent time is the key to sleep success. That means putting my phone away so I don’t feel tempted to doom scroll, and doing gentle stretches before I crawl into the sheets. I might even take some CBD to help my body feel more relaxed if I’m feeling especially stressed out. Find what works for you and stick with it!
Find Joyful Movement
We all know that exercise gives you endorphins, and endorphins make you happy - and happy people just don’t shoot their husbands. They just don’t!. My depression tends to manifest into lethargy, which means I struggle to find motivation to do anything aside from lay on my couch and binge-watch TV. Yet when I work out, I always notice an improvement in my mood afterward.
This isn’t to say that you need a gym membership, or that you should take up CrossFit by any means. Rather, you should prioritize joyful movement.
In other words, that means finding a fitness routine that you enjoy and can see yourself doing regularly. It can be as simple as a morning yoga session, or an evening kitchen dance party. Whatever gets you moving will help to get those endorphins flowing!
Talk It Out
This is the most important advice I can dole out. Never hesitate to reach out for help should you feel like you’re drowning in sadness. Sometimes just saying, “Hey, I’m feeling pretty blue. Do you have a sec to talk?”can help lift the weight off your shoulders.
I know working up the courage to pick up the phone can feel like climbing Mount Everest, but I promise the world is better with you in it. You do not ever have to go through it alone.
If you don’t feel like there’s a safe person in your life to reach out to, there are supports available to you. Here are a few that can help out:
Talk Suicide Canada is a toll-free crisis line, that also offers a texting service.
Kids Help Phone offers phone and texting support for youth between the ages of 5-25.
eMentalHealth.ca has a database of mental health supports that can be narrowed down by location and service type.
WES For Youth offers free e-counselling for Canadians aged 13-24.
Felix Health is a virtual healthcare service that connects you with licensed Canadian doctors who can prescribe medications for depression or anxiety.