If you’re reading this, you may be living in Chicago during the winter. You also may be someone who struggles with seasonal affective disorder, also known as SAD. SAD is a type of depression that occurs during certain seasons, typically during the fall and winter months when there is less sunlight. Symptoms can include fatigue, low mood, difficulty sleeping, and changes in appetite.
Because Chicago has such gloomy winters, that makes it a breeding ground for SAD. When I first moved here, I tried to just ignore the symptoms, but it wasn’t working, and I began to learn just how powerful lack of sunlight really is on my mood. What’s more, many neighbors would tell me, “wait until we get to March. You’ll be at your wit’s end!” This was not comforting.
The good news is that there are many ways to combat SAD. Here are some tips to help you get started:
Get Outside
It may be tempting to stay indoors during the colder months, but getting outside and exposing yourself to sunlight can make a big difference. Take a walk outside during the day, even if it’s just for a few minutes. Chicago has some wonderful outdoor areas, and they are still enjoyable, even on a gloomy day. One of my favorites is the Chicago Botanic Garden! While the weather does take some getting used to, being outside, feeling the wind, and hearing the sounds can work like a mood shifter. If you live in an area with little daylight, consider investing in a light therapy box. I used one for a while, and while it takes a bit to stick to a schedule that will make a difference, I think it was worth it.
Exercise
Exercise is a great way to boost your mood and energy levels. Even if you don’t feel like it, try to incorporate some form of physical activity into your routine. This could be anything from going for a run to doing yoga or Pilates. When I first moved, I bought a treadmill (something I never thought I would do because running outside is such a huge part of my life). After it froze from being on our 3 season porch during one brutal storm, I had to invest in a gym membership. The membership is worth the few dollars a month to keep my mind as healthy as I can.
Another point about exercise and getting outside- I’ve been inspired by the mentality of “There’s no such thing as bad weather, just bad clothing.” This is very opposite mentality of where I’m from, but if you live in a place like Chicago, I understand how staying indoors for so long is not healthy, and there is a need to adapt and find the most comfortable and safe way to dress to enjoy the outdoors. I wrote THIS blog post all about how to dress for Chicago winters, but I have also been inspired about enjoying the outdoors in every season from a lot of books about Nordic living, like HERE and HERE. I often re-read them to have conversations with myself about the importance of getting out and moving no matter how dreary the weather is.
Eat a Healthy Diet
Eating a healthy diet can help improve your overall well-being and give you more energy. Try to include plenty of fruits, vegetables, and whole grains in your meals. Also, consider taking vitamin D and omega-3 supplements, which have been shown to improve mood. Otherwise, look to get as much of the nutrients you need from foods that help combat SAD, like dark leafy vegetables and fatty fish.
I love eating soups during the dreary months because of the warmth and ease of prep, but also, it makes the house smell so flavorful.
Practice Relaxation Techniques
Stress can exacerbate SAD symptoms, so it’s important to find ways to relax. This could include practicing yoga or meditation, taking a hot bath, or simply taking a few deep breaths. I also think candles are essential to relaxation in my home.
Stay Connected
It’s easy to feel isolated during the winter months, but staying connected with loved ones can help improve your mood. Make an effort to reach out to friends and family, even if it’s just a quick phone call or text message. My friends and I record voice memos to one another to stay connected, and we often listen to our messages during our commutes. I have also embraced catching up with neighbors during walks.
Try Something New
Trying something new can help break up the monotony of winter and give you something to look forward to. This could be anything from taking a cooking class to starting a new hobby. And because Chicago is such a huge, diverse city, there is probably a club or organization that meets around that hobby. Look for signs in your neighborhood that may advertise a running club, for example. For us, our church has also been a wonderful way to connect and get to know people who are supportive and interested in trying new things together.
I would also add that volunteering has been an amazing “new thing” to try when I’m feeling down. Look for local organizations that could use your time and help. Not only does it connect you with interesting people and meaningful work, but it takes the focus off of our own SAD for a while.
Get Enough Sleep
Sleep is crucial for both physical and mental health. Try to stick to a regular sleep schedule and create a relaxing bedtime routine. If you’re having trouble sleeping, consider talking to your doctor or trying relaxation techniques like meditation.
Seek Professional Help
If you’re struggling with SAD symptoms, don’t hesitate to seek professional help. A mental health professional can provide support and guidance to help you manage your symptoms.
Remember, it’s important to take care of yourself all year round, but especially during the winter months if you struggle with SAD. Be kind to yourself and take things one day at a time. With the right tools and support, you can overcome SAD and feel like yourself again.
I still count down the days months until Spring, but I am truly getting better at accepting the Second City for the dreary winters it offers. Maybe it makes the summers that much more sweet?
Just a note: This post is in no way a substitute for medical advice. I am not a medical doctor, and the best person to turn to for help when experiencing depression is a professional medical caregiver.