I’ve been on hiatus for a while, and I apologize for that.
I could give myriad personal and professional reasons. But I’m going to skip the excuses, be uncomfortably honest, and tell you straight up that I’ve just been depressed.
I really can’t give you a reason why — but that’s quite common. A significant percentage of US adults have some kind of mood disturbance that may be considered depression, and many can’t point you to a “reason” why they feel that way, either.
With “daylight saving time” ending, and the upcoming Wisconsin winter bringing us less sunlight and more hours of darkness, many of us will soon be fighting the doldrums, so I wanted to open up and share my experience in the hope that it will help you.
“Seasonal Affective Disorder,” a type of mood disorder sometimes abbreviated “SAD,” is associated with seasonal changes — especially the change into fall/winter. It’s extremely common. Symptoms include feeling sad or depressed, having low energy levels, experiencing sleep issues, and gaining “winter weight.”
The strategies for fighting stress, which I’ve discussed in previous columns, are very similar to the strategies we can use to cope with Seasonal Affective Disorder. Let’s look at some of them here:
Exercise
Environmental changes can cause a rise in stress hormone levels. Exercise helps by reducing stress hormones, while increasing production of endorphins — your body’s natural mood-boosting chemicals that reduce pain and increase good, positive feelings.
Just one 20 or 30 minute workout provides a mood-calming effect that can last for several hours. So… when it comes to your mood and mental health, move to improve.
Routines
Traditions are one reason we often feel good around the holidays, and a reason why we can feel sad after the holidays end and the traditions are done for another year.
Winter darkness, economic downturns, and political squabbles can make seasonal depression feel even worse. One way to combat these feelings is by establishing daily routines (aka “traditions”) — most importantly, a morning routine.
Whether it’s exercise, journaling, or reading a book with a warm mug of tea, doing a thing consistently first thing every day can help you feel more grounded and in control, which greatly reduces feelings of anxiety and tension.
Relationships
People in our culture feel isolated and lonely more frequently than ever before. We have lots of social media “friends,” but fewer meaningful relationships.
Without in-person social interaction, we can easily give in to feelings of depression or anxiety. Fight this with a little “friend therapy.” Getting together for coffee, a game of cards, or a walk around the neighborhood can work wonders for your outlook.
Decluttering
Tidying up your environment goes a long way toward helping you feel focused and in-control. Try organizing your desk, or cleaning out your purse or closet. Making your bed every morning and getting dressed all the way to your shoes (even if you have nowhere to go) can be surprisingly therapeutic and give you a sense of focus and calm.
Nutrition
This time of year, your brain wants comfort foods — things high in starches and fat. What your body needs, though, is foods high in nutrition that help fight the negative metabolic effects of depression and stress.
Your daily diet should be full of vitamins, minerals, and fiber. Whole grains, lean meats and fish, nuts, fruits and vegetables can help reduce the effects of seasonal depression, and improve other health issues.
Most people in the northern states are low in vitamin D, especially when there’s less sunlight in the day. Vitamin D deficiencies have been linked with a number of health problems, including bone and joint issues, chronic fatigue, and seasonal affective disorder. Check with your doctor about whether you should be supplementing regularly with vitamin D.
Ask, also, whether you should be taking a daily multivitamin.
A surprising thing I learned when researching for myself is that depression has been linked to low levels of acetyl-L-carnitine (ALC) — a naturally occurring amino acid found in the vitamin aisle.
If you’re prone to depression or seasonal affective disorder, check with your doctor or therapist about supplementing with ALC. I began adding it in to my diet, and have noticed a major difference since doing so.
I struggled quietly for a long while, until recently when I finally talked about it with my wife. Talking helped get my self-care ball rolling. I’d encourage anyone out there who’s been feeling down to, as a start, talk things over with a trusted friend.