How Mindfulness Can Help You Combat SAD
There’s nothing worse than leaving the office at 5 P.M. and it’s already dark. The days are short, and that sinking feeling sets in. Energy is at an all-time low, and desire to do anything wanes. A quick run after work? Nope. Maybe dinner with friends? More like Netflix and hibernate.
The culprit may be Seasonal Affective Disorder or SAD. Estimates vary, but about 10 million Americans suffer from SAD, and another 10 to 20 percent have a mild form of it, often called “The Winter Blues.” It’s four times more common in women than men. The farther from the equator someone lives, the more likely they are to experience it. For instance, Seattle, Washington gets about 152 rainy days a year and takes the #2 spot in a list of most depressing winters.
What are the Symptoms of SAD?
SAD symptoms are consistent with other forms of depression. Overeating and the associated weight gain, lethargy, irritability, little desire for social interaction, anxiety, lower libido, and loss of sleep are all common in people with SAD.
Typically, SAD occurs in late fall and lasts until spring. January and February tend to be the worst months for it. Seasonal depression can happen in spring and summer as well, though that’s much less common.
There are many treatments for SAD ranging from light and cognitive therapy to medication. Therapy is expensive, and drugs often have unwanted side effects. It’s no wonder that many people turn to mindfulness to combat this funk. It’s safe, free, and best of all, effective.
What Is Mindfulness?
Simply put, mindfulness is the act of being intensely immersed in the current moment. Think of it as the opposite of autopilot. It isn’t just being aware of one’s environment or surroundings. It’s a moment-by-moment check on one’s thoughts and feelings, without interpretation, labels, or judgment. There are no “bad” thoughts or “good” thoughts. There is no ruminating about the past or worrying about the future.
The Benefits of Mindfulness
Once a negative thought does not have meaning, it loses its power. When a feeling is just a feeling, overall anxiety and stress diminishes. Mindfulness has been shown to decrease negative associations with past events as well. It also boosts working memory, focus, empathy, and attention. Those that practice mindfulness show less emotional reactivity and find it easier to disengage from emotionally upsetting situations. There are even physical benefits like increased immune function and better task completion.
How To Practice Mindfulness
- Find a quiet, comfortable place to sit.
- Consciously focus on breathing.
- Notice when the mind has wandered, and let it pass.
- Return to the present moment.
That’s it. If just beginning, five minutes is fine. Twenty minutes seems to be the sweet spot for most people. It’s more important to be consistent, so pick a time and place where distractions won’t be an issue.
Beneficially, seasonal depression is predictable. It tends to show up in fall, get worse during the winter, and dissipate in the spring. When irritability and those carb cravings set in during November, be mindful that this is happening, recognize the symptoms, and let it go. Facing SAD head-on makes a person more prepared. At the very least, knowing that the gloom will pass is the first step in beating it.