“A single leaf has a story to tell, and the winter sun has a story to unfold.” - Henry Wadsworth Longfellow
With winter slowly loosening its grip on the world, the promise of change can be seen all around us: trees begin to fill up with leaves, scarves become an accessory, not a necessity, and the sunset begins after 5:00 p.m. The month of March certainly promises all things green, but despite teetering on the edge of spring, a lack of sunlight and low temperatures continue to plague many beyond the average “winter blues.” The main cause of Seasonal Affective Disorder, or SAD, is the reduced level of sunlight we experience in the wintertime. A lack of sunlight may affect a person’s serotonin levels, a neurotransmitter responsible for changes in our mood. Lower levels of serotonin have been linked to depression and anxiety, two of the most common mental health conditions in the United States. And while the attempted encouragement of spring exists within the phrases “we’re almost there!” or “just a few more weeks!” being thrown around, the thought of coming out of our personal hibernation remains increasingly intimidating. This is what makes this time of year so hard: we’re so close to feeling the relief from cold weather and lack of sunlight, but the thought of having to transition into a more social, vibrant time of year causes stress, anxiety, and depression to double down for many. With 1 in 5 adults experiencing mental illness in some capacity each year, these thoughts and feelings are anything but uncommon, and vocalizing them could be the first step in feeling heard, seen, and less alone. Here are 4 tips to help navigate the tail end of winter and transition into spring from the Here For You team:
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Get outside: Regardless of the temperature, spending time outside during the winter can be extremely beneficial to our mental health. Due to the sun setting earlier, our window for being outside while it’s daylight is limited, but still exists. Spending 10-15 minutes outside walking, running, or even meditating can help boost your Vitamin D levels, which in turn can help increase your serotonin levels.
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Look for creative ways to stay social: The cold weather naturally pushes people indoors for longer periods of time, causing many to involuntarily isolate themselves from others. Unlike the summer months, when engaging in social activity can be as easy as sitting on a park bench with friends, winter hangouts are a bit more challenging. Try creating a social space that’s intentional. For example, participating in a book club. Meeting each week to discuss your shared experience of reading provides a tangible purpose for pushing yourself to stay connected to others.
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Light therapy: While natural light is the most beneficial, it can be difficult to find time before sunset to soak up natural rays. Light Therapy Lamps can mimic sunlight in a way that allows your body to reap the benefits while sitting at your desk or reading a book!
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Ask for help: It can be easy to follow nature into hibernation and stay quiet about increased feelings of depression, anxiety, and other mental illness, but asking for help can relieve feelings of isolation. Access resources online or in person from a professional to support yourself through this vulnerable time of year.
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https://mhanational.org/conditions/seasonal-affective-disorder-sad
https://www.nami.org/about-mental-illness/mental-health-by-the-numbers/