Earlier this 12 months I used to be recognized with persistent main depressive dysfunction and generalized nervousness dysfunction. Like many of us with temper issues, I additionally are likely to expertise worse signs within the wintertime. (The common despair/seasonal despair combo is not any enjoyable, let me inform ya.) And it makes whole sense: sunshine is scarce, the climate makes me wanna hibernate…Ottawa winters are notoriously tough.
My therapist observed that it was round this time final 12 months that I began to essentially wrestle with depressive signs and after I discussed my apprehension about my psychological well being through the coming winter, she recommended that we make a plan of types. Collectively we made an inventory of coping methods that I can draw on to outlive the winter. That is the primary time I have been actually proactive (somewhat than reactive) about my psychological well being, and it looks like such a psychological well being win.
As a result of seasonal despair is so widespread, I believed I might share my methods with you within the hopes that it evokes you to be proactive about your psychological well being, too.
- My Winter 2021/2022 Bucket Record: My therapist recommended that I make an inventory of enjoyable issues to sit up for doing this winter: issues to do earlier than winter kicks the bucket. My checklist contains skating on the canal (I’ve by no means been!), instructing a course I am tremendous enthusiastic about, and spending the vacations with my household.
- Meditation, mindfulness, and grounding methods: I wrestle with the sit-and-pay-attention-to-your-breathing form of meditation, however as I’ve discovered extra about meditation and mindfulness for despair and nervousness, I’ve discovered that you are able to do absolutely anything mindfully. I’ve additionally discovered a number of grounding methods that basically work for me, particularly the 5-4-3-2-1 grounding train.
- Common remedy periods
- Journaling: I am nonetheless working to develop an everyday journaling follow, however I do know that writing down my ideas, emotions, and worries actually helps.
- Utilizing my HappyLight repeatedly: I have never observed superb outcomes utilizing the Verilux HappyLight for despair, nevertheless it actually makes me really feel extra awake, which is useful on these dreamy winter days
- Doubling my vitamin D dosage: My final two blood exams have proven a major vitamin D deficiency. My physician recommended year-round vitamin D, however a double dose within the winter.
- Rising my Wellbutrin dosage: I reached out to my physician to debate choices for managing the seasonal despair. I take Prozac and Wellbutrin 12 months spherical (for nearly a 12 months now) and it really works nicely for me, however my physician recommended rising my Wellbutrin dosage through the colder months.
All collectively, this stuff make me really feel a lot extra outfitted for the winter. Here is to hoping it is not as tough as final 12 months!
PS peep the weblog redesign! ️