SAD....It's easy to recognize, but not always so easy to overcome. Seasonal Affective Disorder (SAD) is as predictable for me as the changing of seasons. During the onset of fall and winter when there is the least amount of sunlight I sense a constant feeling of melancholy, a feeling of loss, and a general malaise. I pull away from people and hunker down for the winter. Running has helped me pull through the long dreary winters, but this year I have even pulled away from my love of running. My struggle with SAD this season has been worse than most previous years. I don't generally care to share this with people except those that understand this SAD mood disorder. However, I have found some dramatic differences this year and I think it is interesting to talk about and worth sharing with others that may experience the same drop in energy with the lack of sunshine. Here's the difference this year, ironically I spent two weeks in sunny Hawaii and a week in sunny Mexico. So, I ask, what the heck is wrong with me? I have been in the sun! Shouldn't this have helped my overall mood. During these weeks in the sun, I felt completely happy, the malaise was gone, and I had energy to exercise. However, upon my return from the sun, the dismal dark gray days of Seattle made me so resentful knowing that the sun actually existed somewhere else on this planet. I quickly dipped into darker moods than before I left for the sun. After analyzing these moods, I think it has to do with the perception of when I think I will see the sun again and knowing how much I love the warmth, not just the sun, the outlook sometimes seems dismal in the Pacific Northwest. Short of packing my bags and moving somewhere sunny (which may be ideal) I must come up with some other coping strategies. Here's some ideas:
- Exercise: Strap on my running shoes and get out there again, no matter how much that voice inside is screaming that it hates this yucky weather. I am healthy, and I have the ability to do it! Suck it up girl! Going out and getting the morning light helps to start your day.
- Lighting: Buy some lights that resemble natural sunlight or buy a sun box. We have replaced most of our lights with energy efficient lighting, which does not give off the same bright light and feeling of sunshine. I plan to replace my office lights with bulbs that give natural light, this is where I spend the most amount of time.
- Avoid Caffeine and Alcohol: It will be hard for me to avoid caffeine, but will go buy some decaffeinated coffee.
- Tryptophan: Eat more turkey, eggs and milk, tryptophan is found in these foods. This is thought to increase serotonin which enhances moods.
- Sleep: Get enough sleep and maintain a regular schedule.
- Try Something New: I joined a yoga class. Yoga is a positive coping strategy with many other benefits such as improved balance, flexibility, inner core strength and a means to relax. This was also a way of forcing me to go out and socialize.
For all of us, daily hassles and stress can compound depression or mood disorders such as SAD. Being aware of the stressors in your life is an important factor to healthy coping and recovery. Do something that makes you happy today!
