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I had a completely different post planned for today, but my RSS reading has uncovered a pattern of posts talking about Heath Ledger dying, depression and Seasonal Affective Disorder. As someone who’s dealt with S.A.D. and bouts of depression for many years, I’ve learned that there is no magic formula that will make it all better. Through a lot of trial and even more error, I HAVE figured out that there are some behaviors that are sure to make it all worse. That’s the angle I want to take in post.
Disclaimer: I’m not a doctor, therapist, shrink, priest, or licensed electrician. If you are in pain - physical, psychological or otherwise - PLEASE, PLEASE, PLEASE get medical help. If it’s truly dire, call 1.800.SUICIDE immediately! There is no shame in asking for help, ever.
With that being said, here’s what I’ve learned from my own bad example over the years:
- Do Not Assume It’s “Just the Winter Blues.” S.A.D. is a real disorder, just ask the Mayo Clinic. Medical conditions have medical treatments such a drug therapy, talk therapy and light therapy. If you can’t function in your normal life during the dark autumn and winter months, talk to a doctor. If your doctor says something asinine like, “It’s all in your head,” (yes, that really happened to me) find a new doctor.
- Do Not Load Up on High Carb and High Fat Foods. I know it’s tempting to sit on the couch and eat potato chips and M&Ms all winter, and it’s okay to do that sometimes, but make sure to get some fruits and veggies, too. Try having a salad or some clear soup before lunch and dinner. Your hips and your mood will thank you.
- Do Not Skip All Exercise and Fresh Air. Baby, it’s cold outside and the last thing you want to do is venture outdoors, but your body is designed to move. Any type of exercise at all - even slipping around on the ice for 10 minutes at lunch - will pump some blood and endorphins to your brain. Even a cloudy day outdoors will send more light to your brain than sitting in a brightly lit office all day.
- Do Not Sit in the Dark. I spent an entire Chicago winter napping on the couch watching bad daytime television. It drove my roommate crazy and nearly drove me to the brink of insanity. Full-spectrum lighting is your friend. If you can’t find full-spectrum bulbs at your local home improvement store, try a simple Google product search. They are energy efficient and affordable instant mood boosters.
- Do Not Commit to Lots of Stressful Activities. Most people have lower energy levels in the winter, even if they don’t have full-fledged S.A.D. The dark days of January are not the time to begin your novel, become president of the board, or plan the social event of the season. Cut back on non-productive, stressful interactions as much as possible, at work and in your personal life.
- Do Not Avoid Your Friends and Family. This may seem like a contradiction to item 5, but it’s really and extension of the theme. Save your social energy to be around people that you enjoy and make you laugh. I rarely have enough spare energy in the winter to make nice with people that I don’t like. I ALWAYS feel better after a meal or movie with my siblings or close friends. Also, this is a great opportunity to shamelessly milk physical affection from your Significant Other if possible. Familiar touch is a great mood booster!
- Do Not Feel Bad Because You Feel Down. Let’s revisit #1. S.A.D. is a medical condition - like the flu. You don’t feel bad about yourself when you get the flu, so quit the head games about dealing with S.A.D. I have parked a huge light therapy lamp on my desk and tell all my co-workers about my condition whenever they ask. I live in Michigan. It’s dark. I get tired and depressed. That doesn’t make me weak, and it doesn’t make you weak either.
I really, truly hope this is helpful. If it isn’t just remember, only 60 more days until Spring 
And leave better ideas in the comments!
Photo courtesy of kearley.
4 responses so far ↓
1 Karen (Karooch from Scraps of Mind) // Jan 25, 2008 at 6:03 pm
I guess we’re fortunate in Australia that the winters are peppered with sunny days as well as bleak ones. So we don’t have to go through long months of dark depressing weather.
But having had visibility of depression through people who are very close to me I can appreciate how sneaky it is. How you don’t see it coming and find yourself accepting that this is how life is without realising it.
2 GG // Jan 26, 2008 at 11:06 am
I’ve been reading a lot of commentary about suicide and death triggered by the death of Heath Ledger.
There is a book called Survivors of Suicide that looks into the issues and physiological reasons behind that type of death…and that focuses on the survivors and the process of healing.
Here, we average 330 days of sun so it is a great place to live. I find that movement and action often helps the blues.
3 Maria Gajewski // Jan 27, 2008 at 3:28 pm
@ Karen & GG - Sunlight really does make all the difference. I live in area that has about the same number of sunny days as Seattle, Washington - the home of the premium caffeine addiction! I firmly believe that humans are solar powered
4 Five Reasons to Appreciate Winter // Feb 13, 2008 at 11:31 am
[...] step: Keep eating your veggies and getting some exercise, especially if you are prone to Seasonal Affective Disorder, but don’t stress out about putting on a little weight. Just know that it’s your job to work if [...]
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