Feeling The (Dark) Season
Over the past year, mental health has been examined more closely and discussed as a “buzzword” given our current circumstances. Many people with preexisting mental health conditions have expressed concerns regarding increase in presenting symptoms due to the pandemic.
For those who have struggled with “SAD” or Seasonal Affective Disorder, this year has taken on a whole new layer of meaning. Approximately 10 million Americans suffer from Seasonal Affective Disorder (SAD) which is a type of depression related to changes in seasons (O’Keefe, 2019). Amidst the year that has been 2020, and the “new normal,” I can’t help but wonder what this means for those who have been diagnosed with SAD or had difficulty with the change in seasons pre-pandemic.
As I write this, I sit with my “happy light,” or light therapy box, a tool geared to mitigate symptoms of SAD by emitting artificial light that mimics that of natural outdoor light (hello, Vitamin D) to produce the brain chemicals we might get more frequently in the sunnier months (Mayo Clinic, 2017). I spend time reflecting on the magnitude of what people have been through this year and the emotional bandwidth we are now operating from. I think about how winter and grey days may impact us even more as we head into a season that many brace themselves in anticipation.
Clinically and professionally, I know the positive impacts of preventative measures, psychoeducation, psychotherapy, medication management, a support network, and coping skills (National Institute of Mental Health, n.d.). It is anticipated that this year will be more difficult due to the nature of our world and barriers to coping skills that might typically work to combat intensity, frequency and duration of symptoms.
I am finding that a variety of tools are crucial in coping with the symptoms of SAD as well as navigating those symptoms through a pandemic. I am right here with you in this. Part of my personal and professional work this year has been to improve my ability to be present with uncomfortable emotions. To be able to “sit with” and increase my awareness as to how often I resist or push away from what makes me uncomfortable. Rather than avoid or stuff feelings and the reality of this challenging and intense time,
Working to increase my self-compassion and curiosity rather than judgment…which is not an easy thing to do as it automatically surfaces (even as I write this). We must lean in or honor our “guests” that are our emotions (Kurland, 2019). I can appreciate how unsettling this can feel. I find myself going back to my “bucket-fillers” or ways to recharge.
Bucket-filling is a concept to be aware of our imaginary buckets and live our lives in ways that will fill them, rather than deplete them. Here are a few ideas to fill your buckets (note, if one doesn’t feel good for you, just skip it – everyone has their own ways to nurture themselves. The goal is not to compete with someone else):
– Meditation / mindfulness / allowing ourselves to be present without judging or evaluating my thoughts
– Deep breathing / Square breathing / 4-7-8 Breathing
– Grounding / Connecting with the senses
– Connecting / Communicating virtually with friends, family, colleagues, pets, pets’ of friends (yes, this can/should be a thing)
– Light therapy box (Some highly suggested here – https://www.health.com/depression/best-light-therapy-boxes)
– Psychotherapy (Also See: Mental Health Therapy, Counseling, Psychology)
– Medication Management (Psychiatrist or PCP)
– Vitamin D
– Movement / Yoga / Stretching
– Nature
– Nourishment / Food, Water, Reading things that are recharging (books, instagram posts, love letters, quotes, et. al)
– Hygiene / Showers / Baths
– Journaling
– Routine
– Music
– Crying / Laughing
– Cleaning
– Art / Creating Something
– Establishing boundaries
– Self-compassion
– Rest
– Giving permission to rest
In a time that we are experiencing so much, can we give ourselves permission to show up for our feelings and make space for them because they are valid and you are worthy.
You are seen. You are not alone.
References
Kurland, Beth. (2019). What Happens When You Embrace Dark Emotions. Retrieved from
https://greatergood.berkeley.edu/article/item/what_happens_when_you_embrace_dark_emotions
Mayo Clinic. (2017). Light Therapy. Retrieved from
https://www.mayoclinic.org/tests-procedures/light-therapy/about/pac-20384604
National Institute of Mental Health. (n.d.). Seasonal Affective Disorder. Retrieved from https://www.nimh.nih.gov/health/publications/seasonal-affective-disorder/index.shtml
O’Keefe, Madeleine. (2019). Seasonal Affective Disorder Impacts 10 Million Americans. Are You One of Them? Retrieved from http://www.bu.edu/articles/2019/seasonal-affective-disorder/