As I enjoy the warmth of the sunshine, I am reminded of the Beatles’ song, Dear Prudence. The refrain “the sun is up, the sky is blue, it’s beautiful and so are you” keeps going ‘round and ‘round in my head. I find it much easier on good weather days to “greet the brand new day” and “come out to play.”

Many people experience symptoms associated with depression due to changes in the weather or the seasons. Seasonal Affective Disorder (SAD) is a term used to describe depressive symptoms that seem to appear according to the weather. Often times individuals will brush it off as “winter blues” and look forward to Spring as most individuals associate Spring with renewed energy and life. Just as there are individuals that struggle with the lack of sunshine and energy during the winter, some of us struggle with feeling down and out of step even while others around us are seemingly upbeat and energized.

Often times individuals get into a funk due to negative thinking. For instance, if New Year’s resolutions have not come to fruition, negative thoughts like “I am a failure” may bring you down in a way that it is hard to get motivated and stay focused on goals. Spring allergies and the annoying symptoms of itching, sneezing and runny noses may impact mood as well.

If you are feeling depressed most of the day, nearly every day; find yourself without the energy to do things you would like to do; have problems maintaining healthy routines like sleeping and regulating your diet; feel easily irritated; and overall, feel bad about yourself (feelings of hopelessness, helplessness, worthless), you may be scratching your head wondering, why do I feel down especially at this time of year. Like any issue, if not addressed, these symptoms can get worse and lead to problems like social withdrawal, use of substances to mask or deflect the problem, issues at work or school or with relationships, increased anxiety and negative outlook of self, others, and/or the world.

Whether you are a person susceptible to the winter blues or spring setbacks, there are ways to keep mood steady throughout the year.

Limit or eliminate caffeine, cigarettes, alcohol or other substances.
Get into a healthy sleep routine. Set a bedtime and stick to it.
Follow a healthy nutritional diet practice daily. When depressed, it is easy to fall into a habit of emotional eating. Don’t give in to cravings for unhealthy foods.
Enjoy nature! Take nature hikes, invest in plants and flowers to cheer up your environment.
Practice yoga and meditation regularly.

Looking for more ideas? Perhaps, a personalized list? Come see us at RnR Therapy. We can help!

Header Photo by Markus Spiske on Unsplash