The holidays have come and gone, but depending on where you live, you may have three or four months of winter weather left. Winters can be hard for many people and that’s especially true if you are recovering from addiction or mental illness. Here are some common challenges winter poses to your recovery and how you can overcome them.
SAD
Seasonal affective disorder, or SAD, is a condition that affects millions of Americans every year. SAD is basically seasonal depression. It affects most people during the fall and winter months as the days get shorter and colder, but it sometimes affects people in the spring and summer as well. Winter SAD symptoms typically include excessive sleep, increased appetite, especially for carbs and sweets, irritability, lack of motivation, fatigue, persistent sadness, feelings of hopelessness, and thoughts of death or suicide. SAD is more than winter blues; it is a major depressive episode caused by a change in seasons. People with bipolar disorder are especially vulnerable to entering a depressive episode during the winter. To be diagnosed as a depressive episode, rather than just winter blues, you must have several symptoms that persist for at least two weeks. If you think you are experiencing SAD, talk to your doctor or therapist. SAD is typically treated in much the same way as any other depressive episode–with a combination of psychotherapy and antidepressant medication. However, additional treatments may also relieve the symptoms of SAD. Light therapy–sitting in front of a special, broad-spectrum light box for 30 minutes or so every day–may help recalibrate your circadian rhythm and make up for the lack of sunlight. Your doctor may also prescribe vitamin D supplements. Vitamin D is typically produced in the skin when it’s exposed to sunlight and lack of vitamin D has been associated with depression.
Stress
The time leading up to the holidays may be personally stressful, but it is punctuated by a break and a general sense of winding down. However, getting back into the swing of things after the holiday can be rough. This is complicated by difficult traveling conditions, dead car batteries, and ice that won’t come off your windshield. These many inconveniences may further tax your already depleted supplies of energy, making it even harder to get back into a normal rhythm. It’s important to keep up with basic self-care during the winter months. Try to avoid eating carbs and sweets in excess, try to get a bit of exercise, and keep a regular sleep schedule. Also, be sure to make time for friends and family, even if travel is inconvenient. The winter is a great time to have people over for dinner or to watch movies–anything that lets everyone get together inside, where it’s cozy. Also, be sure to give yourself extra time for your daily responsibilities. Leave more room in your schedule slow traffic and other winter delays.
Lack of exercise
Unless you’re a winter sports enthusiast, you are probably less active in the winter months. You’re less likely to walk somewhere near your house, go out for a run, or leave the house at all. No one wants to trudge through the snow, slide on the ice, or endure a bitter wind in the service of so vague a goal as “getting some exercise.” However, this lack of exercise can take its toll. It contributes to the feeling of winter lethargy. You may start to feel restless and anxious. Lack of exercise along with more cravings for carbs and sweets may make you gain weight. All of this can leave you feeling sluggish and depressed. There are many ways to get enough exercise during the winter months. If you can afford a gym membership, that may be the easiest fix. Just go to the gym a few times a week, or every day, if you can, get your exercise in, then go home and warm up with some hot cider. You can also make a commitment to getting some exercise despite the weather. In most parts of the US, temperatures don’t get dangerously cold for very long stretches. Even though taking a walk in the cold might not be your idea of a good time, it does have its advantages. For one, you burn more calories maintaining your body temperature. If you’re trying to maintain a healthy weight, a 20 minute walk will usually be more vigorous in the winter. Second, taking a walk, even if it’s uncomfortable, is a good way to strengthen your willpower. That stronger willpower can be an extra reserve to help you stay in recovery.
Low energy
Even if you don’t have SAD, you may suffer from the winter blues, which might include lack of energy or feeling tired or melancholy. This can make life feel like a bit of a drag and make it harder to do the things you need to do. If you think you’re actually depressed, definitely see your doctor. If you just feel a bit sluggish and you could use a little more energy, there are some other things you might try first. If you have any holiday leftovers around still, get rid of them in one way or another. Pies, sweet potatoes, marshmallow dishes, holiday cookies, and so on, have a way of lingering for weeks, tempting you to snack and crashing your blood sugar. Make a clean sweep of these and get back to eating healthy food. Another thing you can try is getting an alarm clock that wakes you up with a full-spectrum light that mimics the sun. It’s very difficult to get up and going in the morning when it’s dark. Exposure to bright light starts a series of hormonal processes that wakes you up and gets you ready for the day. Finally, practice mindful acceptance. It’s inevitable that you’re going to feel different during different seasons. You might not have the energy or enthusiasm you normally have at other times of the year, but that’s not inherently bad. Your ancestors needed to conserve energy in the winter months because food was scarce. You might prefer to have more energy, but feeling a bit subdued isn’t the worst thing in the world. Instead of struggling against it, accept it as a temporary feeling. In the meantime, try to enjoy what winter has to offer.
If you or someone you love is struggling with addiction or mental illness, we can help. Recovery Ways is a premier drug and alcohol addiction treatment facility located in Salt Lake City, Utah. We have the resources to effectively treat a dual diagnosis. Our mission is to provide the most cost-effective, accessible substance abuse treatment to as many people as possible. Request information online or call us today at 1-888-986-7848.
