Don't Get S.A.D.

If you live in the northern hemisphere, than you are likely to be familiar with seasonal affective disorder. To be clinically significant you have to meet certain criteria which are very similar to a regular depression diagnosis but typically only occur at the same time of year (usually winter months). Nevertheless, likely even more people who do not meet the full criteria for a formal diagnosis experience feeling less vital during the winter months. Though it is the middle of March, Toronto is currently still being blasted with winter weather and this is not unusual, which is why I am writing about S.A.D. right now. It felt like we had reached spring and then things changed on a dime (as they typically do every year around this time).

As a therapist, winter weather is a common topic my clients bring up and link to feeling low. To be honest, unlike most people, I don't mind the winter. I hate summer. There is nothing appealing about 30 Celsius and 100% humidity in my book. No, I am not weird, you are weird (if you like that). My perfect weather is actually about 15 Celsius and sunny, the kind of weather we get for a handful of days in spring and fall.

I am going to summarize some things you can do to feel less crappy in winter (or summer, if you are me).

• Go outside every day regardless of the weather (there may be exceptions like a tornado or hurricane, etc., but very few!!!). It doesn't have to be for long, but we are like most living things and thrive best with fresh air and natural light.

• If you can't handle the cold, get appropriate outer wear. Buying rechargeable heated mittens and insoles for boots have been absolute game changers for me!

• Try to get outside early in the day. Controlling our exposure to light around our circadian rhythm is important for our mood regulation and sleep. And honestly, even in the dead of winter, there are still beautiful sunrises to witness!

• Exercise, exercise, exercise. If you exercise outdoors, even better. But keep moving your body. I tell my clients to think about it as their medicine, so when you are feeling a lack of motivation due to S.A.D., you still need to do it.

• Avoid relying on substances to manage your mood or numb your emotions. Really this is my recommendation ALWAYS. Even if you feel temporary reprieve from negative emotions, you will almost always get rebound anxiety/low mood. In addition, alcohol, cigarettes, cannabis, ultraprocessed foods, also come with downstream health implications. Skip it. I also point out to my clients, that it is very empowering to prove to yourself you can endure tough things without relying on a substance or other avoidant coping strategy.

• Get off your stupid phone! You know I will through this in whenever possible, but really, it is a cognitive stressor. Read a book, socialize, cook or bake, crochet, play music, dance, do crosswords, paint, etc. Virtually anything besides looking at your phone is a better and healthier way to spend your time.

• Do not isolate yourself. It may feel easier to withdraw, avoid going out into the cold and become a hermit, but this is also harmful to our health. Again, push through any apathy or lethargy and get out and connect with other humans.

• Embrace what is unique about the season. Have a PSL (just make it sugar-free), learn to skate, ski, dogsled, snowshoe, snowboard, etc.

• Think about the benefits of winter (don't have to slather your whole body in 60 SPF before leaving the house every day, less sweatiness, no going from the heat to over-airconditioned spaces, etc.).
  

The truth is, your least favorite season will always return the next year, so its best to make friends with it. I do this with summer...except that I do complain endlessly about the heat. But I try to do most of these things. I remind myself that I don't have to put all the different layers on before leaving the house so it takes less time, my hair has more body due to the humidity (although that quickly can turn into frizz), I can enjoy the summer produce that is too expensive to buy in the winter, etc. But the biggest change over the years for me has been to always say yes to doing social things regardless of the heat. I might feel like I am dying, but if a friend wants to go for a walk when Toronto feels like Dante's Inferno, I will go. And I never regret it.