We have arrived at that time of year. That time of year where it seems like everyone around you lets out a – sometimes obligatory – sigh of exasperation. The dreaded season – technically, two – of incessant sniffling and cold nights. Don’t tell me you didn’t just sigh, I won’t believe you.
If you did, that’s a good sign; you’re letting yourself feel the emotion. Sometimes, admitting to yourself that you’re feeling a certain way is the first step towards being proactive in helping yourself.
“Admitting to yourself that you’re feeling a certain way is the first step towards being proactive in helping yourself.” Djames
What is SAD?
Seasonal Affective Disorder is when your mood and behaviour is affected by the decrease in daylight hours. To put it into perspective, SAD affects roughly 4% to 6% of the U.S. population. This is primarily due to changes in Vitamin D levels, which then disrupts the levels of hormones, known as Melatonin and Serotonin. Meaning that regulations in mood and sleep cycles will also be disrupted. Resulting in the symptoms you might be experiencing.
Its worth keeping in mind though, that SAD is more than a spontaneous slump in mood – the symptoms build up over several weeks. Disliking the the colder weather is part of life. But it’s the recognising when it’s more than just an ‘off day’ that’s important.
“It’s the recognising when it’s more than just an ‘off day’ that’s important.” Djames
Symptoms
But, I hear you ask, what are the symptoms? What do we look out for? Don’t worry, you’re in safe hands.
Lose of appetite
Are you eating less than normal? If you usually have two slices of toast for breakfast, for example, are you having one? Or something even smaller? You could try eating smaller amounts more regularly, so that you are still eating something, but it doesn’t feel so much of a mammoth task.
Changes in your sleeping patterns
Many people find they are either sleeping more, or less. I would suggest taking as it comes, as much as you can. You will get through the day – no matter how tired you are.
You might have to adapt what you’re doing during the day slightly, but you will get through it. And, who knows? You might get a better sleep over the next couple of days. There’s always hope.
You could try getting into a routine of napping to mitigate this. I would suggest having a 20-30 minute nap, as it increases your short term alertness and ability, without ruining your usual sleeping routine.
Otherwise – here comes the cliché – you could get an early night. The more hours you lay awake stressing about all you have to do, the more hours you’ve got to catch up on. So why not get them in earlier? It’ll hopefully help you manage your overtiredness.
If you’re like me, though, this’ll be counterproductive. Instead of stressing about the days and weeks ahead, you start obsessing about how you need to get to get to sleep; how you’re never, ever, going to feel any less tired.
This is not true. Your mind is spiralling.
Even if you lay awake all night long, by laying in bed, you are still resting. You can’t physically make yourself go to sleep – but you can show willing. Maybe, then, the sleep Gods (whoever, whatever, they are) will be kind to you.
“You will get through the day – no matter how tired you are.” Djames
Tiredness and lack of energy
All the things mentioned above can be very debilitating, as you know. The tiredness decreases your energy levels, and that lack of energy increases tiredness. The effects start compounding on each other. Bringing on the feelings of depression and low mood, guilt, anxiety. And, in some cases, suicidal thoughts. And so, the vicious cycle starts again, going on it’s merry way.
What, really, would we do without it?
Oh…I don’t know, have a party?
What can I do about it?
A coupla ideas…
Keep a diary or mood journal
This will help you help you monitor mood swings, and helping you understand what fluctuations in mood are normal for you, personally. Helping you notice when things are getting out of hand.
Try to be grateful
Linking in with the idea of a journal, reminding yourself what you can be grateful for, and what you still can do. The seasons change, but you don’t necessarily have to. What new opportunities can you take advantage of (no matter how big or small)? For example, I look forward to the Autumn because it means I can get cosy in my favourite, very big and fluffy, jumper. And whilst you can still do that in the summer, it’s just not the same, you know?
“What new opportunities can you take advantage of…?” Djames
Give yourself a break
Yes, you can’t help feeling bad, that’s fine, but you can help yourself make the best of a situation. Is beating yourself up over it going to help? Not necessarily. All things considered, you’ll feel worse for it in the end. You might feel better if you can find a way of channelling that frustration into doing something constructive.
“Find a way of channelling that frustration into doing something constructive.” Djames
For example, you might be feeling hopeless because you are getting less productive in the day. Whenever I feel like this, I like to create a ‘To Do’ list and put on a focus timer. This helps me feel more in control. And I can rest assured in the fact that I am actively helping myself.
If nothing else, summer will come again, as it does every year. And no thanks to global warming coming back warmer, more ferocious, and longer every year. Lovely.
But if you feel like you can’t manage your symptoms on your own, then you must seek professional help!
And now, for the plot twist…
As you know, there are two sides to every story.
10% of people with SAD get it in the reverse — the onset of summer triggers their depression symptoms. Morgan Griffin, 2019
Known as Summertime Seasonal Affective Disorder, this type of depression prevents itself just as any SAD. The only difference is, you guessed it, it comes on during the summer months.
For some people, it could be the threat of exams looming that’s encouraging it. For others, it could be the children – whom you love dearly – waking you up at 5am on a Saturday morning. Or the sun greeting you with it’s breezy grin at some ungodly hour. We all have our reasons.
Just as the shorter daylight hours can affect your mood in winter, the longer daylight hours can too, to the same effect.
There’s also the unsaid social expectation that you are going to whip out your bathing suits or trunks at the first sign of sun. Conveniently ignoring the fact that you didn’t just happen to wake up this morning with a twelve pack. (Can I just add, I had no idea that was even a thing…?)
On top of that, there’s the expectation that you’re going to make the most of what you’re expected to enjoy. I mean, why wouldn’t you? Everyone loves summer – surely? My favourite of these, is the assumption that you’re going to splash your cash on a family holiday (plus a few friends) to Spain. Just to come back looking like a fried onion. Not that that is a problem if onion is your thing, it’s just not mine. (Okay, okay, that’s slight exaggeration, but you get the point).
Some people like melting in front of the sun for hours, and see the pools of sweat as recognition for their achievement. Good for you, if that’s what you want.
But, if you’re anything like me, you’re still trying to figure out exactly what that achievement is. I can’t help but feel I must be missing a brain cell, or two. But I don’t fancy the sun draining me of my life and soul, thanking you very kindly.
On a completely relevant sidenote, Happy World Mental Health Day!
– D
*Note: some aspects of this blog were referenced and/or inspired by http://www.healthline.com, http://www.webmd.com, http://www.mind.org.uk
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