Seasonal Shift Preparation…
A Letter From a Therapist: Issue 8
This time of year carries personal meaning for each individual as we are entering a timeframe which might represent excitement or anxiety for the upcoming holidays, reminders of grief and hardships that occurred throughout the previous year, or even hope for a fresh new year to begin. In addition, with extreme seasonal changes, many often report experiencing increased mental health concerns. Daylight becomes shorter which can restrict one’s alertness, attention, and even accessibility to activities that they would typically use for leisure and decompression. For many, this results in schedules consisting of more idle time and isolation. The concept of seasonal depression (clinically referred to as seasonal affective disorder or depression influenced by seasonal patterns) is widely discussed within the psychology field. Generally speaking, individuals prone to these conditions have patterns of mood-related difficulties during particular times of the year (primarily experienced within the fall and winter months). There are many suggestions around what can cause shifts in mood presentation during seasonal changes and they often include daylight restrictions (which alter biological clock regulation that promotes consistent sleep patterns) and vitamin D deficiencies.
So why is this topic important? Simply put, whether you are an individual who manages mood disruption or not (depression, bipolar, etc.), it is advantageous for you to consider whether these periodic shifts alter your emotions. Environment plays a great deal of influence on our internal composition and emotional presentation. If you are predisposed to an identifiable mood disorder or mood related episodes, then it is to your advantage to prepare and plan by enhancing your coping toolbox to prevent potential decompensation in your presentation, goal directives, relational engagements, etc.
There are some proactive measures that one can take in anticipation for these seasonal shifts that can develop a sense of security. Behavioral initiatives are substantially important in these preventative measures so it would help to build a schedule that involves multiple options for attention and engagement. Sometimes we may even have to fabricate opportunities to engage in behaviors that promote our health or social presence. For instance, it is important to stay active when moderating emotional balance for the sake of our health as well as to have an outlet for negative energy diffusion. When the days feel shorter, being active can be difficult to fathom so we need to get creative. Prioritizing walking your dog outside in your local neighborhood prior to dusk might be an appropriate and justifiable option during these times. Another example of fabricating opportunities is in the need to maintain interpersonal connections - this can be difficult if we don’t have our own supports available to us. An alternative would be to leave your isolated space and spend some time within the energy of others - a few hours at a local coffee shop or taking your time while doing your groceries would achieve this motive. By taking charge of developing and having control over opportunities for activation, you can feel growth of personal control over your energy consumption and depletion.
Most importantly, tap into your supports and resources. Be attentive in your mindful reflection if you are in more need of support and be willing to step outside of your traditional comfort zone to engage in them (i.e. attend a local grief support group if you feel lonely in your upcoming holiday plans or tap into nostalgic activities that provided security to you while you were a child to self soothe). If you engage in clinical resources, connect with your therapist or prescriber about any concerns of increased melancholy, depression, or anhedonia (feeling disinterested in activities that would previously offer enjoyment).
Respect yourself and be proactive in your care during this upcoming season.
Best Regards,
Amanda J. Nowak, LPC, LMHC
November 9, 2022
