BOO! It’s Spooky Season! Gearing Up for Winter and Managing Seasonal Depression
The most beautiful time of year is almost upon us!
As the days shorten and the crisp air of autumn begins to creep in, many of us find ourselves eagerly anticipating the cozy comforts of spooky season. It’s a time filled with haunted houses, pumpkin spice lattes, and falling leaves that heralds a feeling of comfort and tranquility.
Yet, while the season brings festive cheer, it also signals a period when seasonal affective disorder (SAD) can begin to creep in and rear its scary face. Understanding how to navigate this time of year while caring for your mental health is crucial. But do not fret! We will explore ways to embrace spooky season while effectively managing the transition to winter and limiting the brutal effects that often come with seasonal depression.
The Challenge of Shorter Days
As summer leaves us and the leaves turn those beautiful hues of yellow, red and brown, the days also grow shorter and daylight becomes more and more scarce. For many, this reduction in sunlight can greatly impact mood and energy levels.
Our bodies are designed to thrive with natural sunlight, which helps regulate our internal clock and influences the production of key neurotransmitters like serotonin.
Reduced exposure to sunlight can lead to feelings of:
Sadness
Lethargy
Decrease in overall well-being
These symptoms are often associated with seasonal affective disorder (SAD).
The Importance of Sunlight
Sunlight plays a crucial role in our mental health. It helps regulate our circadian rhythms, supports vitamin D production, and can enhance our mood through the stimulation of serotonin. During the darker months, it’s essential to find ways to incorporate more light into your daily routine. Here are some practical tips:
Get Outdoors When Possible
Even on cloudy days, outdoor light can benefit you. Try to spend at least a few minutes outside each day, even if it is just sitting on your front stoop!
Light Therapy
Consider using a light therapy box designed to mimic natural sunlight. These devices can be particularly effective when used in the morning for 20-30 minutes. Consult with a healthcare provider to find the best option for you.
Brighten Your Space
Make your living environment as bright as possible. Open curtains during the day, use bright lights in your home, and add light-colored decorations to boost the ambiance.
Ever heard of Hygge?
I’ve recently begun to learn more and more about the dutch term of “Hygge”, which is all about cultivating a space that is cozy and comfortable. Hygge heavily relying on the use of candles (LOTs of em), comfort food, big, soft blankets, and comfy clothing/seats. Along with providing natural light, lighting all those candles can also offer a sense of accomplishment!
Self-Care Strategies for Spooky Season
Taking care of yourself goes beyond just managing light exposure. Spooky season can be a time of heightened stress due to holiday preparations, family gatherings, or the pressures of the approaching new year.
Here are some self-care strategies to help maintain your mental health:
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Physical activity is a powerful tool for managing mood and combating the effects of SAD. Regular exercise releases endorphins and can improve your overall sense of well-being. Find activities you enjoy, whether it’s a dance class, yoga, hiking, or raking leaves (or lighting an endless amount of candles).
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Establishing a consistent daily routine can help stabilize your mood and provide a sense of normalcy. Try to wake up, eat, and go to bed at the same times each day, and always incorporate activities that bring you joy.
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Mindfulness or relaxation techniques, such as meditation, deep breathing exercises, or journaling, can help manage stress and improve mood.
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Social support is always crucial! Stay connected with friends and family through regular phone calls, video chats, or small gatherings. Sharing your thoughts and feelings can be incredibly therapeutic and lessen the mental load you may subconsciously assign to yourself.
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If you find that seasonal changes significantly impact your mood or daily functioning, consider reaching out to a mental health professional. Therapy and counseling can provide valuable support and strategies for managing symptoms of SAD or any issues in general.
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If scary movies or haunted houses or large gatherings aren’t your thing, that’s okay! It’s important to listen to your own comfort level and not push yourself into situations that cause undue stress or anxiety.
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Focus on aspects of the season that make you happy. Pumpkin carving, festive baking, or cozying up with a good book can be just as enjoyable without the spook factor.
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If you love the thrill of a good scare but find it overwhelming, try to balance it with calming activities. Meditation, relaxation exercises, or simply spending time in nature can help counteract the stress.
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Be aware of what might trigger anxiety or other mental health issues. If you know certain themes or situations are difficult for you, plan alternatives that are still festive but more aligned with your comfort zone.
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Make time for self-care throughout the season. This could be as simple as taking a break, practicing mindfulness, or doing activities that help you unwind and stay grounded.
Embrace the Season with Balance
Spooky season is a wonderful opportunity to indulge in festive fun and cozy comforts. By prioritizing self-care and being mindful of the impact of shorter days, you can navigate this time of year with greater ease. Remember, taking care of your mental health is a continuous process, and making small adjustments can make a significant difference.
Embrace the season’s magic while also tending to your well-being. By incorporating sunlight, staying active, and practicing self-care, you can enjoy the spooky season and approach winter with resilience and positivity.
Meet the Author: Mary Cate Stiles
Mary Cate Stiles (she/her) is a Graduate Student Intern at Space Between Counseling Services, and she is supervised by Diana Harden, LCPC. Mary Cate treasures the value of the therapeutic process and works to provide a safe space to allow people to freely express themselves without fear of judgment.
Mary Cate incorporates her humorous and outgoing personality into the therapy space, and specializes in women's issues, topics of sex and sexuality, is LGBTQIA+ affirming, works with individuals with interpersonal problems, career transitions, ADHD, anxiety, and post-traumatic growth, as well as works with teens, young adults, and children.
Mary Cate is accepting new clients.
Mary Cate is accepting new clients! If you’re interested in working with her, please email Contact@SpaceBetweenCounselingServices.com or call (443)-240-5207.