Here we are again in the dark. The weather, in Washington especially, this time of year can be particularly rough when someone has a pre-existing mental health diagnosis. Many suffer this time of year of Seasonal Affective Disorder, or otherwise those “winter blues.” Many begin gearing up for a depression by not taking some basic precautions to safeguard physical and mental health (see Taking on Fall in the PNW: – Tracy K.W. Wiesneske, MA, LMHC (authenticvibrancy.com)). Safeguards, such as increasing exercise, checking vitamin D levels, and using tools can be useful and are not everything. So, what is the magic “pill?” It is you. Yes, you.

The role each of us plays in managing our health all year round is ours alone with proper supports in place. The darker seasons can contribute to mental health related episodes and affect brain chemistry. Though practical safeguards help greatly, they do not pick up the pieces of our feelings and thoughts. It is necessary to strive for the highest emotional intelligence we can, while allowing our emotions to ebb and flow. Emotional Intelligence (EQ) can be developed over time and is correlated with greater life satisfaction and resilience in all areas of life. By becoming educated on emotions and how they work within us, we can also learn to balance our brain and heart in a way that allows for us to maximize our time on this earth with greater satisfaction and enjoyment, as well as deeper connections with others.

To manage the emotions associated with Seasonal Affective Disorder, or other MH symptoms that occur in the darker months, it is important to start by acknowledging them. Create an internal space to allow for all thoughts and emotions to flow freely, while implementing healthy and effective coping strategies. As humans, we seek comfort and resilience. We all have ways of coping that may or may not be healthy. We use any method of coping that is effective for us. Because of fundamental reasons to seek effective coping skills built into our nervous systems exist, no matter the risk at times, it is necessary to strive for effective and healthy coping skills. This may mean trial and error in finding what works to overcome the darkness and thrive on an individual level. That’s right! Thriving looks different for everyone and can be brought out by enough coping strategies and individualized self-care.

Healthy coping skills often referenced may seem a bit boring to some. That’s normal and OK. Finding healthy coping strategies is trial and error and they must work for your body, mind, and soul. It is important and necessary to ensure you understand the difference between real priorities and morally neutral activities. If you are spending all your little and precious amounts of down time to clean for the sake of others, then you are wasting your time and energy, as well as cheating yourself out of fulfillment and enjoyment of life. You are already enough, and you do not have to measure that by a supposed norm. Be healthy, engage in activities to build up your physical and mental health, and keep a healthy environment as best as you can. If you cannot keep a healthy environment, it is imperative to find supports to assist you with this.

As far as engaging in self-care activities, you can consider The Olga Phoenix Self-Care Assessment tool. This highlights six different areas of personal self-care. Another thing to consider is to build up your experience with pleasurable activities. There are so many, and you can choose whatever you want from going to a movie, to going roller skating. You might want to go sky diving or read a book on the beach. The activities we select to engage in for self-care will shape our overall fulfillment and it is a waste of self-care if we are following someone else’s experience, while judging our own. May we all let go of self-judgment and look for the things that make our spirit complete.