In this hemisphere, the longest night of the year occurs on the winter solstice, December 21st. It’s been getting darker a little bit earlier every day, and after the solstice, the light will begin to creep back in. However, as temperatures drop and the bitterness of winter settles in, seasonal depression takes hold for many of us. Mood drops, lethargy increases, and the motivation to be productive and to enjoy life can decrease tremendously — especially after the festivities of the holiday season are over. For many, winter means it’s dark outside when we leave our homes for work in the morning, and it’s dark again by the time we leave the office to return home for the evening. Depending on what you do for a living, you may see minimal sunlight for days at a time.
Seasonal Affective Disorder (SAD) impacts 1 out of 20 people every year, and studies have shown that 4 out of 5 of those people are women. As women, we already face so much pressure to achieve the societal ideal of a work-life balance. When SAD sets in, that pressure and the feeling of failure paired with depression and lack of motivation can drastically impact your mental and emotional health. Below are a few strategies for beating back SAD and thriving through these long nights and frigid days.
Strategies to combat seasonal depression
Pay attention to the signs
The first step in managing seasonal depression is realizing you’re experiencing the symptoms. Check in with yourself by asking the following questions.
Am I having trouble focusing or holding my attention on one task for long periods of time?
Am I feeling too exhausted to socialize or do activities I usually enjoy?
Am I apathetic and indifferent about things that usually matter to me?
Do I feel a lack of motivation to complete tasks or meet deadlines at work?
If you answered yes to these questions, it’s time to recognize that you might be suffering from seasonal depression. If so, it’s time to take a few steps to stay on track while getting through this difficult time of year.
Get moving
We all know the science behind physical exercise producing endorphins to boost mood. So, if you’re someone who mostly enjoys outdoor activities, finding a way to keep your body moving in the winter can be extra challenging. When you are at your busiest, it’s important to find the time to be physically active. Schedule a different type of exercise class just for fun and ask a friend to join you so you can hold each other accountable. Use the gym at your office during lunch. Join a yoga studio. Or simply take a break from work at least every couple hours to walk a few laps around your office building. All this movement adds up and makes a difference in your overall mood and energy level.
Be kind to yourself
Work and home schedules can get incredibly hectic this time of year between holidays, end-of-year goals, and fourth quarter deadlines. Be realistic about what you’re aiming to achieve. Try to minimize any extra workload to avoid burnout. This is the time of year our bodies and minds want to hibernate, so making time for rest and relaxation is a key tactic to staying productive.
A soothing herbal tea just before going to sleep an hour earlier at least once during the workweek can be quite a treat. Remember you don’t have to do it all, all the time. Most importantly, please avoid speaking negatively about yourself to yourself or to others. And above all, know that the cycle you’re currently experiencing - just like every season – will soon pass.
There’s always a light at the end of the tunnel of seasonal depression and SAD. If you need help adjusting and thriving during this time of year, Dr. Delligatti can help you create an actionable plan for getting through the darkness and bitterness of winter. Contact Dr. Delligatti for more information or to schedule an appointment.