This time of year can be difficult, especially for anyone dealing with seasonal affective disorder (SAD) that may originate from the lack of light and lack of fresh air.
Symptoms I experience are typically insomnia, sometimes anxiety or changes in my mood or appetite. Many of us have increased cravings for carbohydrates, and we may feel sluggish or have difficulty concentrating.
For many years, I have used exercise, dietary strategies such as a vitamin D supplement in the morning, magnesium at night. I try to get enough vegetables for their anti-oxidant properties and fiber, but in Minnesota nothing is fresh this time of year, so it can be difficult.
Getting enough healthy fats in my diet more recently has been a wonderful benefit to my health overall. I have learned more and more on how balancing our brain chemistry with healthy fats is really important. Right now I am reading “The Chemistry of Calm” by Dr. Henry Emmons, and there is some wonderful advice there on how to overcome anxiety. Dr. Emmons presents the information from both Western and Eastern traditions and I strongly encourage you to check it out if you want more scientific background on drug-free ways to overcome anxiety.
I still struggle with insomnia periodically, usually when the seasons change and/or when I am under more stress. I know how important sleep can be for good healthy, so I try valiantly to get more, and sometimes it still eludes me.
Over the years, I have learned some strategies which help. It is a learning process, and I have to accept that it takes some time to change old habits. I am undoing a pattern that was established (and possibly reinforced) for 25-30 years. I may not unlearn it overnight. But due to the remarkable neuroplasticity of our brain, we are capable of training ourselves out of old patterns.
The biggest factor to remember is to have compassion for ourselves, and not to label ourselves as “anxious” or to consider ourselves flawed in any way. Instead of saying, “I am an anxious person” try instead: “right now I am struggling with anxiety and I am learning how to manage it.” Thus, the condition is temporary and not a part of our identity.
It is important not to identify too strongly with any label, as this may convince us we a permanent, unalterable condition. The truth is that we have far more capacity for change than any of us realize. And this learning how to manage our struggles is where wisdom is born. Nothing is wrong with us. This is the human condition.
About half of our life may be happy or joyful (or maybe slightly more). But about half of or life will be negative emotions. This contrast is what makes life so rich and interesting. If we can go easy on ourselves, realize that sadness and feeling down sometimes are a part of life, then we can truly appreciate the joyful moments.
Compassion for ourselves and for other people is really the engine that helps us live a good life. We sometimes have that inner critic that resists compassion, questioning if we deserve it, speculating that we do not. If we come from religious backgrounds where original sin was a big part of the emphasis, this may be harder for us.
It may take some time and practice to cultivate compassion for ourselves. But it is possible. And with this self-compassion comes the ability to have compassion for others as well. In this time of holiday festivities and dark, cold, weather, that can go a very long way.
If you are struggling with SAD, anxiety or depression, please get help from a trained mental health professional, and/or seek support from the people you love. It is not a time to “go it alone” when you are dealing with this stuff. Sometimes families are not as understanding, so try to find someone who can help you get the support you need.