Falling Back: Embracing Self-Care to Cope with Seasonal Depression and the Dark Months
You know that moment at the end of Daylight Saving Time, when the clocks "fall back" an hour? At first, it sounds great—an extra hour of sleep, waking up feeling more rested, and the cozy vibe of fall and winter setting in. But then, reality hits. Once I’m up and moving on day one of “falling back”, I quickly remember that the sun is now going to start setting earlier and earlier, the air getting colder and colder, and my initial excitement turns into full-on resentment. That extra hour of sleep was nice, but nothing could make up for the weeks of early darkness.
Losing sunlight is a STRUGGLE for me. I thrive in the summer months, and warm sunshine is one of my favorite things. Without fail, we “fall back” an hour, and I find myself falling back into a place that I can only describe as Seasonal Depression—I experience shifts in my mood, I lose motivation, the things that I was once excited about don’t excite me as much anymore, and I isolate myself at times.
The idea of self-care seems promising enough to boost my mood and help myself get back to the happy and bubbly person that I am during the summer months, but it can feel like a chore to find the motivation to even figure out what self care looks like for me in the cold, dark months.
I also think that self-care can sometimes feel like it requires doing something big or special, or dedicating a lot of time for it to truly count. In my eyes, self-care is anything I do intentionally and mindfully that brings me happiness!
Like…
Making sleepy time tea before bed
Taking time in the morning to make a yummy breakfast
Going for a walk in the SUN
Stopping for coffee on the way to work
Getting my favorite food (Taco Bell)
Talking with a friend on the phone
Something else that I have found helpful while experiencing seasonal depression and practicing self-care is scheduling/planning things to look forward to. When the holiday season slows down and I am counting down the days until warmer weather, I have found that making sure I have things to look forward to can help get me through on a day-to-day or even weekly basis. Whether I am having a lazy Sunday to build Legos and order food, a date night, or a bigger event like a weekend trip or vacation, having something I am excited about helps me stay motivated and prevents me from feeling like I am just going through the motions.
Though seasonal depression can be tough, I’ve learned that small, intentional moments of self-care and planning things to look forward to can make all the difference. Whether it’s a cup of tea, a walk in the sun, or an exciting weekend plan, remember that self-care doesn’t have to be grand—it just has to be meaningful to you :)
Shea Amick, LCSW