I am currently going through a bit of Seasonal Affective Disorder symptoms. Seasonal Affective Disorder or “SAD” is a mental health disorder that is related to changes in the season. It often occurs in the cold winter months for people but for me it always starts earlier in the fall.

Some of my symptoms include low mood, fatigue, decreased motivation and concentration and focus, to name a few. Some ways I cope with this include extra rest, loving self-talk, breaking small tasks down to even smaller tasks and asking others for help.

I also try to incorporate some sort of movement in my day a couple of times a week. My favorite thing to do is lift light weights and also do easy leg exercises and stretching. This not only makes me feel stronger but the stretching is very relaxing and self-soothing. And if these exercises feel like too much I will break them down in tiny ways like gently stretching my neck muscles only or just rotating my wrists and ankles a few times, for example.

I also plan on getting out my therapy light this week, which I haven’t had to use in a while. Probably not since last fall. It is a flat lamp about the size and shape of a Kindle reader that puts out a specific spectrum of light that mimics sunlight and helps regulate sleep-wake cycles, melatonin production, and for me, often gives me a boost of energy in the morning. I usually sit in front of it for about a half an hour a day. If you have bipolar disorder, I’ve read that you should use a therapy light with care as it can trigger mania symptoms in some individuals.

(Always check with your doctor or therapist before starting any exercise or light therapy routine.)

I find that listening to calming music and taking warm baths help me get through tough moments or days. As do taking showers and washing my hair regularly and eating and drinking when I am hungry or thirsty. To someone who doesn’t have depression, these things may seem silly to mention, but to those of us with it, we know how difficult they are to accomplish at times.

In the midst of end-of-the-year holidays, I must prioritize rest even more or my nervous system explodes with anxiety that causes me mental and physical pain. Resting is a challenge with so many extra activities and tasks to do but I manage by asking for help a lot and doing a little bit each day instead of all of it at once.

How is your fall/winter/holiday season going? What are ways in which you cope with mental health symptoms this time of year?