Seasonal Slump: 4 Tips for Lifting Your Spirits
Another year, another time change. It’s dark at dinnertime. You need a jacket when you leave your house each morning. The grass is covered in a hard, cool frost. You start noticing that you feel more tired than usual; less motivated; and increasingly isolated. The seasonal blues are settling in.
You’re not alone if you’re feeling this way. Seasonal depression is well-documented and is experienced by millions of people each year.
4 Tips for Managing the Seasonal Slump:
1. Lean into light. A major thing we all miss when the seasonal shift happens is sunlight. When the sun sets before dinnertime, it’s hard to get the Vitamin D boost and circadian rhythm regulation we need. Here are a few suggestions for leaning into light:
Get a light therapy lamp
Take a lunch-time break outside
Move your desk in front of a window
Maximize your time in spaces with natural light
Open your curtains & window shades
2. Be cautious of hibernating. We’re often pulled during this season to engage in behaviors that make us feel depressed– sleeping too much, saying no to plans, staying inside, withdrawing from activities we enjoy, overindulging, and laying in bed. When you notice these behavioral pulls, try doing the opposite. Here are a few ideas:
Plan a social outing with a friend
Move your body
Explore a new hobby
Stick to your “usual” sleep routine
De-clutter your home
Engage in self-care
3. Embrace the unique activities of the season. While the darkness and cold make many enjoyable plans inaccessible, there are endless new ways to spend your time building positive experiences unique to the holiday season. Here are a few activities that may foster joyous, seasonal memories:
Go see holiday lights
Make your favorite warm, cozy, seasonal drink or treat
Host a holiday gathering
See a holiday program or sports game
Put up holiday decor
Enjoy the cool, crisp weather outside
4. Give yourself time. Be gentle. These transitions are hard. We aren’t hard-wired ready for this major change. It takes time, energy, and intentional effort to adjust. Allow yourself the grace and opportunity to revise and update your routines to meet your needs amidst the changes of the seasonal slump. Be flexible!
