There is some debate around whether Seasonal Affective Disorder (SAD) is a real thing. For those of us who experience it year after year, it definitely is.
SAD is a form of depression that follows the seasons. For most people in the Northern Hemisphere, this depression starts in the fall, peaks in the winter, and dissipates in the spring. For me, this is the exact path it takes but I never realized it until my doctor brought it up during one of my annual visits. He noticed that I would schedule a visit with him every February, usually around the middle to end of the month. I would tell him how I was feeling and he would get me to fill out that standard form where you rank yourself over a 2 week period. Surprisingly, I would always take first prize in the, “you are depressed,” category. After a few pokes and prods, accompanied by a few words, I would then be sent on my way with a fresh prescription in hand.
This trend ultimately led to my undoing. I ended up with a concoction of chemicals in my system that left me unable to maintain emotional control. A common remedy for depression is the use of stimulants. I was taking one form of these to handle the depression but also had another batch to help me with my ADHD. The result was too much stimulant and not enough self-control over my emotions. I ended up spending several weeks in the hospital followed by several months of intense therapy in a day hospital program. This was not a good time for me but I learned some very valuable lessons as a result.
You’re probably thinking, this is great and all, but what does it have to do with SAD? Well, I can tell you that depression is depression. It’s an extremely broad category spanning all levels of severity which includes several different paths for treatment. For most people, SAD isn’t as serious as the more severe forms of depression but that doesn’t mean treatment options shouldn’t be pursued. I’ve tried many things and have had varying ranges of success. Below are some “self-help” tips that have worked for me.
SAD Lamp
Every year I see batches of these sold at Costco. The simple fact that Costco carries them year after year suggests that people are at least trying them. If you don’t know what they are, think of a lamp with a really bright bulb. Picture the price of that lamp in your head and then multiply that price by five. There you have it, that is what a SAD lamp is.
I’ve had good luck with my SAD lamp. I find that it is best used in the morning and is most effective if it’s shining right in my face. Let’s be honest though; if SAD-related depression is going to take hold of you, it’s going to happen in the morning. Maybe it’s one of those mornings where you have to be up early because some “morning person” (ugh) has decided the best time to hold a meeting is before 8:00 am. You wake up, it’s dark, it’s cold, the coffee isn’t brewed yet and you have that tell-tale blue glow of your monitor shining off your bald forehead. Sounds dreary, doesn’t it? Or, you wake up and it’s overcast…all day. Clouds are rolling overhead, just like your mood. Those are the times when the SAD Lamp can help. I usually set it up right beside my monitor so that the bright light hits me right in the face as I’m going through my emails figuring out what I can neglect for the day. Next to the lamp, I place my coffee mug. It’s important to note that coffee is always strongly recommended with most of these strategies. Coffee is the catalyst for all things positive. I keep the lamp going only for as long as I feel it’s helping. If there are recommendations on how long to use it, I wouldn’t know and the instructions would have been recycled with the box long ago. Who needs instructions anyway…pfft.
Flaming ball in the sky
A more natural alternative to the SAD Lamp is the sun. The only reason the sun is second on the list is, like the Canadian parliament, it is absent when you really need it. On those days when it’s dark or overcast, the sun isn’t available to help me out. On the days when I’m feeling down but it’s beautiful and bright outside, there’s no better alternative. On cold days, I’ll find a window with the rays coming through and just let the sun warm my face. On warm days, I’ll spend that time sitting on my deck, eyes closed, just enjoying the moment. If you close your eyes right now and imagine the warm sun on your face, and the soft red glow penetrating your eyelids, doesn’t it lift your spirits, even just a little?
Catch some Zzzz’s
You’ve heard it before and you’ll hear it again. Not having enough sleep is Kryptonite to someone susceptible to any form of depression. It’s not easy getting enough sleep…I get it. I enjoy my evenings and like to extend it as much as possible but I need to remind myself that I’ll pay the price the next day if I stay up too late. I often find it hard to get to sleep at night. My mind is in a constant frenzy and calming it down is no easy task. Meditation is a good practice to try as is little, boring mind games that you can play. One thing that works for me is to first think of a word. For example, “C A T“. Then take the first letter — “C” — and try to think of as many words as you can that start with that letter. When you can’t think of any more words, move on to the next letter. I learned that the science behind this is, in order to prepare the mind for sleep, your brain needs random thoughts and a hint of boredom. Thinking of all the words that you can — that start with a particular letter — creates that randomness. Just be prepared for the dreams you might encounter after thinking of things like “chains”, “cuffs”, and “crotch”.
Get your body movin’
You can’t escape the message that exercise is good for you. If you’re not currently active it’s hard to believe that it’s going to make any difference at all. Once you get going though, you’ll be surprised at how quickly it can help you recover your mood. It does take a bit of mental discipline since being at the gym can be quite intimidating. It’s a little demotivating for me when the blood vessels on my forehead are about to pop as I’m curling a 10-pound dumbbell and the guy next to me is doing 50-pound curls just as his warm-up. At least I can bask in the glory of having people comment, “good for him; still working out at his age”. Unbeknownst to them, I’m a 40-something in a 60-year-old’s body. The jokes on them. I can stare at all those young-uns with their painted-on outfits and no one will be the wiser. They’ll just think I’m having one of those “lapses” where I’m trying to figure out where I am and what my name is. To really pull it off, try drooling, just a little bit, as well. Not a creepy drool; a drool that says “I’m not home right now. Please leave a message with the clerk”.
Drop the drink
Sometimes it’s the small things that make a difference and sometimes the big things, that take a lot of effort, have the biggest impact. When you’re in a foul mood, having a drink to lift your spirits seems like the perfect remedy. Oftentimes, it is but it doesn’t last. If you can quit completely, you will notice the difference but that is an extreme step for many people. Even a reduction can have positive benefits. The key is to know when you’re simply enjoying a drink versus when you are starting to self-medicate.
Did I mention coffee?
I don’t know if there are any studies that support coffee as a way to handle the blues but, for me, having that first cup of coffee in the day is one of my most-est favourite things. I love the smell, I love the taste, and I love the warmth. I enjoy the fact that it eases me into my day and that I can predict the timing of my bowel movements based on the volume of liquid remaining in my mug. Coffee helps me tolerate people, which is quite the feat since people often top my list of “things that are annoying”. I don’t care what the “experts” say about coffee. Good or bad, it works for me and “God, help you” if we cross paths before that first cup is in my hands.
Dude, what’s with all the preaching?
This “preaching” is my final method of self-help — at least for myself. For many people, talking is the thing that helps them out the most. For me, it’s writing. It gives me a chance to get my thoughts out of my head and put them somewhere else. If they’re stored, I don’t need to keep thinking about them, which means they aren’t contributing to the things that might be bringing me down. If I can inject a bit of humour into my writing, then I know I’m still able to see the lighter side of things. If someone else reads it and gets some enjoyment, then that brings me joy as well. It’s important to find your own thing that makes you a little happier or, at least, a little less sad through these tough days. Find something to occupy your mind during these long, cold winter days because, before you know it, Spring will be here.
