It’s official: fall has begun. For many, this means the leaves are changing colors, cozy sweaters, and the excitement of the Holiday season. But for some, fall brings on a different kind of emotion. As the skies get grayer and the sun’s warmth starts to disappear, seasonal depression begins to rear its head.
Seasonal depression, technically known as Seasonal Affective Disorder, or SAD, is a type of depression that correlates directly to changes in weather. Majority of people with SAD experience symptoms beginning in the fall that last throughout winter, but they can also occur starting in the spring and continuing throughout summer.
Managing college courses, extracurriculars, and a social life can already be overwhelming, so struggling with SAD as well can push people to their limits. It can become difficult to focus or find motivation, causing grades to decline and rooms to remain unclean.
In my four years of college, I have compiled a list of a few tips for when I can feel my mental health beginning to decline and need to get out of a funk.
4 simple Simple steps for success
1. Acceptance
Sometimes the hardest part about managing your mental health is being able to recognize and accept when you may be struggling. Start by looking for patterns in your routine. This way, you can tell when you’re doing well and when you might not be. Once you’re able to conclude that you’re experiencing some symptoms of SAD or any mental illness, you can start to slowly help yourself feel better.
2. Take Baby Steps
When you’re mental health is suffering, it’s nearly impossible to wake up one day, decide it’s over, and jump back into the game again. If you can do that, chances are you’ll burn yourself out and end up right back where you started.
If you’re experiencing SAD, make it a goal to go for walk outside twice a week. Once you’ve done that for a few weeks, start to increase how many walks you take or the length of the walks. Take it day by day, clean your room one day, then exercise the next. You don’t have to do everything at once. One accomplishment will make you motivated to do the next.
3. Celebrate Small Wins
When even the smallest tasks like making your bed or going for a walk seem difficult, it’s important to cherish what you did accomplish rather than focus on what you could have done. You made your bed? That’s a win, throw a party. You wrote a paper for class? That’s incredible, call your entire family immediately. Every baby step’s a win because it’s a step in the right direction. You’re finding motivation again and that’s all that matters. You have to train before you can run the marathon.
4. Talk to Someone — Even if it’s Yourself
The most important step to getting out of a funk is letting someone know how you feel. There are so many outlets we have when it comes to discussing our emotions and being a bit more vulnerable. You can talk to your friends or family, a mentor or counselor, or you can even talk to yourself.
Writing in a journal is an incredible outlet for self-expression. You can take the classic “Dear Diary” approach, writing down everything that happens every day, or you can just write down thoughts, happy and sad ones, as well as poems, dreams, memories, or even doodles. If you do this, I still recommend talking to someone afterward; explaining to them how you felt and what you realized by journaling. Sometimes it can be difficult to put your thoughts into words, so journaling can help you in that regard, before seeking someone out.
the bottom line
Don’t be too hard on yourself. If the fall months start to roll in and you’re feeling down, allow yourself to take a step back and assess your own needs. Maybe you struggle with a different mental illness or are just stressed with school, it’s still important for you to take care of yourself and utilize these tips as well.
If you begin to lack motivation and simple, everyday tasks start to feel difficult, remember to take it slow. You are not expected to feel better in a day. Do something you love, like watching your favorite movie or cooking your favorite meal, and then start to incorporate small daily tasks back into your routine, like cleaning your room or exercising. Your mental health matters, give yourself the time you need to heal and grow.