The Winter Blues.
It’s that time of year again. Christmas and new year have been and gone in a flash, and we’re now on the other side, a sparkly new year… but perhaps a little bit deflated and exhausted from all the busyness of festivities, and I can safely say for me, with hibernation mode fully turned on now that the weather has got even chillier and the days still dark.
I’ve been quite open over the last year or so about my struggles with winter, and what I’ve been through to tackle it. Unfortunately for some, the winter blues isn’t just disliking the cold and feeling a bit gloomy. As with every person and illness, it can affect people in slightly different ways.
Last year I had to go on antidepressants because my brain just wasn’t producing enough serotonin, that the smallest of tasks felt too much, and I just wasn’t functioning properly; crying pretty much constantly, with a feeling of heaviness that just wouldn’t go away. I become ill and get a head-cold-type-sinus thing, huge swollen lymph nodes and styes on my eyes that just keep appearing one after the other, and I just can’t seem to get better. The feeling of being ill for that long can bring anyone down, let’s be honest.
I never really know what comes first, the depression or the physical symptoms that seem to manifest, but it all just envelopes into one until I realise what’s going on. Thankfully I did get diagnosed with Seasonal Affective Disorder (SAD) last year, and the doctor put me on Sertraline. After a couple of weeks of them kicking in, the gloomy cloud over my head lifted and I really was back to my normal, happy, energetic self! (Side-note: I came off these in July, when I felt like I no longer needed them.)
I never thought I’d be the sort of person that would need anti-depressants, but there I was, trying anything to make me feel better than the lowest of lows I’d felt in a long time, yet realising that any winter I’ve had after coming back from travelling (aka not in a hot country and being outside all the time!) I had the same symptoms, but just blamed it on other things.
It’s great to be able to understand what’s going on, and I do feel more in control of it and feel like I’m able to help myself more now I know what I have. But at the same time, it doesn’t make living with SAD any easier. I still get ill, I still can’t seem to shake it, and the low mood still comes. I just have the tools to help me better now.
So, all things considering, I’ve booked myself a week long yoga retreat in Bali at the very end of January, and I know having that booked in makes this time of year that much easier, having something to count down to and look forward to, with sun on the horizon! And man oh man I am literally counting down those days…!
Hoorah to that.
Now enough about my sob story, what this post was really all about was to recommend some of the things I do to keep me sane, and lift my spirits as much as possible during this little lull period into spring/summer.
My top ten:
Get as much natural light as possible. Honestly, I’ve realised this helps SO much. I spend most of my days in a dark room, lit by a few candles, and as much as it’s lovely and cosy, I feel like I spend all hours in a cave. So, I make sure to get out in the morning before work for a little walk, cycle, drink my coffee outside in the garden. Go for walks on breaks. Anything. Stare at the sun. Or just the clouds, who are we kidding. But do it! Trick your brain into thinking it’s wonderful and light all the time.
Use your natural body clock. I know not everyone can probably do this all the time because of work (“work work work work work”), but not setting an alarm and sleeping until you wake up makes a world of difference. Since I’ve not been forcing myself out of bed at 6am, I feel like I have much more energy to give my clients throughout the day, and so much more productivity. In the summer we are naturally more energetic because of the amount of vitamin D we are taking in; but in the winter we do need more sleep. So allow yourself all the naps and lie-ins you can get!
Exercise. And if and where possible, exercise outside! We all know that exercise is good for us and releases endorphins. It can be hard when you feel unmotivated and not as energetic, but it makes you feel like you have more energy after. Trust me on this one. And exercising outdoors refers back to point 1. I try to get outside in the morning as by the time I’m home it’s very dark. Do what suits you!
Take a vitamin D supplement. I’ve been taking one for years now. I also took it all through summer but then felt like the dosage wouldn’t be enough now we’ve hit winter, so I’ve upped my dosage, on recommendation from a healthcare professional. I’m not a Dr or healthcare professional so I would definitely recommend talking to one first if you were going to do the same!
Buy a SAD lamp. I invested in one last year. I don’t know if it definitely helps, but I started to feel better with a combination of that and the antidepressants, and I’ve whacked it out this year. You can read or listen to a podcast or audiobook whilst sitting in front of it, and only need to for ten minutes for your brain to recognise that you’re getting in that light.
Eat healthy, vibrant, sunshiney foods which will boost your mood! When you have SAD you have a tendency to gravitate to all the sugary heavy dense carbs, and although that’s certainly ok in moderation (not so much the sugary!), this shouldn’t be your sole food group. It goes without saying, but fill your plate with lots of lovely colourful veggies, warming grains and healthy fats. With my Ayurvedic knowledge, I now know to avoid lots of cold raw fruit and vegetables and eat more warming and grounding foods. I suggest you do the same- work with the seasons! Spend time making your food with love- it’s easy to grab snacks and eat convenience food, but making something from scratch with hearty healthy ingredients made with love, will be good for your soul.
Holistic therapies. Obviously as a massage therapist I would say this, but really; I do recommend treating yourself, mind and body, to some sort of therapy session. Self-care is SO important. The power of touch is a wonderful wonderful thing. Or go and get a facial. Whatever floats your boat, go do it for yourself, you deserve it.
Self-care. Which could also be in the same bullet point as above, but if money is a bit tight after all the festivities, you can do your own self-care at home! I’ve been really into face masks and baths with epsom salts this winter. I’ve been lighting all the candles, burning all the incense, diffusing all the essential oils (no change there actually, I do that year round!) but all these little things add up. Some great essential oils for energising and uplifting are all the citrusy and minty ones, and the powerful zingy ones, which I’ve been maxxxxxing out the last couple of weeks: lemongrass, orange, lime, grapefruit, peppermint, eucalyptus, ginger. Bergamot and ylang-ylang are really good anti-depressants as well.
Gratitude journal or intention. Sounds corny and ‘spiritual’, but either writing down what you’re grateful for each day and night before you go to bed, or just making an intention of thinking it each day, is a very powerful thing. This might have been one of the most powerful things that got me through some of the really dark days last year. It can be something so small and simple, but taking a moment to realise what you are grateful for in each day, and finding the positive in each day, can change your whole mindset. Waking up to a positive thought, and going to bed with something positive that happened in your day. Trust me on this one!
Talking to friends and family. From my own experience, I found it really hard to be open about it when it was happening, but as soon as I started talking to my friends and family about how I felt, the heaviness felt a little bit lighter. And I didn’t feel so alone. Your friends and family are there for you no matter what. They lift you up to be the best version of yourself, and want the best for you and your happiness. Talking your feelings through with someone can help lift you up, have a shoulder to cry on, and when spoken aloud, can see sense in what’s going on. Your friends and family will give you advice and ultimately be there for you and support you in whichever way you need. If it wasn’t for mine and not speaking out to them about how I was feeling, I don’t think I would have got the help that I really needed. I found that seasonal affective disorder made me unsociable and introverted, however when I forced myself to be with people I always instantly felt better. Surround yourself with people who feel like sunshine.
Love, health, happiness and warm glowy sunshiney vibes your way, friends.
Ali xx