Seasonal Depression

Seasonal depression is a phrase for a state that many of us have been in, but didn't know we weren't alone in feeling. For some, it's a dip in your mental health from a predominately stable year. For others, it adds on to what is already a difficult mental state.

Irregardless of how you are the rest of the year, the baggage that comes with seasonal depression can be incredibly difficult to manage. So hopefully this article will help all who need it during this time in one way or another.

Now, I don't want to pretend like there is an end all be all solution to this - most mental health concerns don't have anything like that. This also isn't going to be a look on the bright side of things listicle. Seasonal depression takes many forms for different people, and hopefully there will be a couple of things on this list that will be helpful to you.

Before we get into it, I do want to list some resources for those of you who may need it at this time. Asking for help is always beneficial, and there are many people in the world who want to do all they can to help you through this.

• The American Foundation for Suicide Prevention - (888-333-2377)
• The Suicide Prevention Lifeline - (800-273-8255)
• Anxiety and Depression Association of America (ADAA) - (240-485-1001)

1. Start Small

For me, when the seasonal depression hits my energy takes a sharp dip down. I'm not one for leaving my bed, and all sorts of things end up piling up - emails, laundry, texts, dishes. Once I do find some energy, I become too overwhelmed by all things I have to now do, that I freeze up and barely get even one thing done.

Somethings that has very recently helped me is by starting small, and not setting up the expectation of doing anything after that. For example, while I had trash piling in my room, I was at least able to put it in a bag. Compared to the energy I needed to do laundry or answering my ever increasing pile of unanswered emails, taking my already collected trash out to the dumpster was easier for me.

After you do the small task, take time to appreciate that. If you've used all your energy to do that, then at least you've completed the one thing. If you've got some more energy afterwards, start with another task but be sure not to over exert yourself. It can be easy to tell yourself that because these bouts of energy don't come often, you should rush to finish all the things that instant. However, if you overdo it, it's likely you'll just end up with even less energy overall.

And remember that what's small to me may not be to you. Maybe answering a text ur brushing your teeth is a task to start yourself with. Trust and be gentle with yourself, and slowly things will follow.

2. Health and Hygiene

Speaking of brushing teeth, if you find the energy for it, taking care of your hygiene needs is really important for your overall health. This isn't to say put on a face mask, take a bubble bath, and light some candles. If you're able to do this - great! It's good to find ways to make yourself feel good.

But what I want to focus more on is the basics. Sometimes it's heard to even get the energy to shower. Baby wipes are a good temporary solution, and when you find those moments with energy try and prioritize that. This, along with brushing your teeth, will really help you more long term. Dental is expensive, and going without showering for too long can make you sick. Putting those high on your list is a good move to try and ensure longterm health.

Speaking of health, try to make sure you're eating something. Even if its a deconstructed sandwich or dry cereal, finding away to get something in your stomach increases the chances you'll find some energy later in the day or week. Don't worry too much about hitting all the major food groups, and try and really focus on getting something in your system.

If you've gotten past the lack of appetite, then try and pick some foods that will help you will energy in the long term. This could be a banana or granola bars, but doing the little things in the present will help in the long term.

3. Interact With Others

First, I am completely understanding to those who get overwhelmed or feel drained when talking to lots of people. This is definitely not what I'm recommending to you.

What I am saying is that it's good to find someone, either in person, virtually, or even a pet, to get interaction with.

When you end up feeling really low, it's hard to get out of your own head. You can fight that by talking to someone you trust. It can be either about what you're going through, or about something completely different if you're trying no to think about it. Talking to another person can help you focus on them, especially if they're close to you and understand what you're going through. If it's easier to text or call, then do that instead. Just have someone who's text you can read, or who can talk at you (or the other way around if that's more helpful) can be really helpful for your mental state.

If you don't prefer people, try a pet or animal! Just verbalizing thoughts out loud to something else, and especially something that will offer you love and affection no matter what you say, helps so that the thoughts aren't left festering in your head. Sometimes you may feel lighter once you say them, sometimes you might start crying. Those reactions are valid and can help you in getting through these times.

4. Find an Outlet

Another good way of letting some thoughts in your head out is by finding a creative outlet for them. I actually used to be largely against this. I had tried to use my emotions to help me write, and always ended up feeling worse than when I had began.

One thing that really helped me was picking something that I don't regularly do. For example, I am not an artist. I have literally no expectations for myself in terms of art and have no experience in it. Because of this, when I draw or paint as an outlet, I never really feel disappointed in the outcome.

The opposite was true when I tried writing while I was feeling particularly low. I hated everything I was writing, thought that I had lost any and all talent, and felt awful about myself.

So if a creative outlet hasn't worked for you in the past, then maybe it's because it's one that you do too regularly. There are tons of different options - writing prose, poetry, personal narrative, lyrics, painting, sketching, singing, dancing - whatever you think would help you express how you're feeling.

Art for the sake of expression is much different than art for the sake of a goal. While neither is worse or better than the other, goal-oriented endeavors can be made difficult by seasonal depression and sometimes even worsen negative feelings.

5. Get Outside

Another good thing to do is just physically get your body to a different spot, and ideally outdoors. While moving from your bedroom to the living is a feat on many days, being able to get outdoors will do really good things for you.

The reminder that there is noise and fresh air and the sky and what ever flora and fauna exist by where you're at can be a good distracter from what's inside your head. It's not the end all be all, and I'm not saying that a walk in the park is going to cure the seasonal depression.

But getting your body moving and reminding yourself that it can move is a good way to remind yourself that, for all its flaws, your body is a pretty incredible thing capable of showing you some pretty incredible things.

Conclusion

Again, I don't want to pretend like any of these things will miracle away seasonal depression. It's a phenomena that most of us just force ourselves through the best way we can. Most of the things I have listed are what you can do on those days where it feels the worst, and if not everything works for you than that's more than okay. We're all different and this is a pretty short list!

If you're able to see a therapist or attend a group counseling session somewhere near you, please do that. If you ever feel like you need to reach out to a friend or family member, don't hesitate.

The holidays get this rep of being the most happy time of the year, and thus the people who don't match that energy are being downers on purpose. Despite that I see you, and hope you know that countless other do too.