Fall is not my favorite time of the year, although I do love wrapping myself up in my cozy sweaters and breaking out my boots. Fall invites a slower pace, which I appreciate after a busy spring and summer in the garden, traveling to see family and friends and just enjoying the warmth of the sun and sunlight.
The limited or lack of sunlight has a strong effect on my mental health. Seasonal Affective Disorder affects about 5% of adults in the United States, according to the American Psychiatric Association, but even if we’re not diagnosed with SAD, depression during this time period due to lack of natural light is not uncommon.
I’ve been doing a lot of research on various types of ways to help calm our body and mind using our five senses since that’s the book I’m working on right now and talking to experts is helping me better identify things that might help me that I’ve never thought about trying.
One of those experts recommended I try light therapy.
I’ve written about the benefits of light therapy for Natural Awakenings magazine a couple of years ago and the idea of introducing a light for my fall and winter mornings was appealing. But for some reason, I didn’t.
This week, I spoke with a therapist who recommended those who struggle with the winter blues create a “toolkit” to help us get through these dreary seasons. The idea is if we can identify things we enjoy doing, make us comfortable or look forward to, we can reach for those things when we start to see the negative effects of those winter blues.
I started to think of things that make me happy or I can look forward to and started to jot them down. It was then I realized there are a lot of things I can do to help me get through this season. Might this be the year I embrace the cold and dreariness of Chicago’s fall and winter seasons? I don’t know but at least I’ve put together my toolkit to help me. 13 things because 13 is my favorite number. ;-)
Winter Blues Toolkit
1. Getting at least one 30-minute walk outside, no matter the weather
2. Cup of warm tea (my British cousins will love me for adding this since I’m a coffee fiend)
3. Warm bath
4. Wrap myself in a cozy blanket
5. Invest in light therapy (therapist is sending recommendations but if you have one you love, please let me know!)
6. Read my magazines that I’ve not had time to enjoy because of work commitments
7. Plan more dates with friends (schedule them in advance so I have a date to look forward to!)
8. Schedule time to visit a museum or visit the Garfield Park Conservatory (my favorite winter hotspot)
9. Clean/organize my space (generally, the idea of cleaning or organizing anything is not a source of pleasure but the slower pace of the season allows for reflection and introspection and going through my spaces and choosing to let go of things that no longer serve me or, to use a Marie Kondo phrase, brings me joy, is particularly therapeutic)
10. Plan a trip away – even if it’s to work from a different location (I’ve been spending a lot of time at Guild Row lately.), book a hotel as part of a staycation (this sounds kind of fun) or a place a couple of hours away to explore (something to look forward to in early February, for example, when the weather is really horrid and I feel like winter will never end)
11. Yoga, meditation and movement
12. Find events to attend, whether it’s an author reading, live performance or discussion I’m interested in
13. Use those creativity muscles to try something new
If you get hit with the winter blues, too, perhaps spending time developing your toolkit might help you, too. I’ll admit, it was a fun exercise to think about what I enjoy and listing them in this way.
I’d love to hear what things you do during the fall and winter months that you enjoy. Maybe I’ll give it a try this season!