The turkey's been devoured, the Christmas lights are up, and Hallmark has begun its parade of cute movies. All is merry and bright... right?
If you're one of the 3 million people a year who experience Seasonal Affective Disorder, then the most wonderful time of the year might also be the most difficult one to be merry.
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Seasonal Affective Disorder (or SAD, ironically) is nothing more than the waning daylight hours wreaking havoc on your circadian rhythms, which in turn tampers with your hormone production. A simple explanation doesn't mean it's a simple problem to deal with, however. Some of us are more affected than others by the long winter's nights and gray, snowy days, which leads to a temporary, predictable round of depression right around the time that we turn the clocks back in November.
Add to the mix an exuberant holiday season, and the pressure to perform is on. If you or someone you know struggles this time of year, here's a few ideas on how to ease the affects of SAD:
1. Light it up
Combat the dark nights with lights- Christmas lights, candlelight, firelight. When it's dark when you wake up, and dark when you come home, a little warm light goes a long way. Try changing out your light bulbs with ones that replicate daylight. Channel your inner cat, and soak up all the sun you can when it is out.
2. Keep moving
Delicious holiday carbs aside, the treadmill is a good idea this time of year. You don't have to look hard to find all sorts of research on how exercise can help improve mood while it's helping you stay your healthiest. Getting moving can be difficult to do, especially when a ten hour Netflix-and-couch session is all you want. It gets a little easier every time you get and go, though, once your brain catches on!
3. Set a schedule
A trashed circadian rhythm means that your physical and hormonal schedule is now free falling. Add to that the other schedule changes like semesters ending, outdoor activities being over, and holiday work breaks, and you're now finding yourself laying awake until 3am, or not waking up until noon. Your brain craves predictability, so make rituals for yourself. Go to bed with a book, do morning yoga, eat your meals at roughly the same time every day, keep your alarm clocks close to your normal work or school schedule-- all ways to help bring a little more stability to your natural rhythms.
4. Balance social time
A holiday season centered on spending time with friends and family does not mix well with the social withdrawal symptoms common with SAD. As with everything in life, the best answer is usually balance: try to keep yourself somewhere between a hermit and a social butterfly. The more pressure you put on yourself to perform, the less you'll enjoy the time with people you love. Don't feel guilty for needing a silent night or a little peace between gatherings, and be honest with your friends and family. Chances are, you'll find out some of them are feeling the same way.
Don't let Seasonal Affective Disorder dampen the holidays this year. A little awareness and self-care for yourself, and patience for others go a long way.
