Seasonal Affective Disorder (SAD) is a type of depression that’s related to changes in seasons —most often starting in the fall and continuing into the winter months.  We have strategies that can help! It’s important to line up resources that can be put in place now, so when your tank is already low, it doesn’t completely drop as we get into these months.

• Create and follow a schedule that designates a time for sleep, meals, exercise and self-care. This provides a welcome sense of familiarity.
• Count the hours of sunlight as a reminder that seasonal depression is just that — seasonal.
• Take up indoor activities such as growing indoor plants, reading, writing letters and painting.  This can give you something to look forward to each day.
• Practice gratitude to help you feel more empowered and off-balance a sense of powerlessness that COVID has collectively provided our world.
• Get yourself some light therapy by going for a daily walk, opening blinds, turning on lights, or using a light therapy box which mimics outdoor light.
• Substitute cellphone scrolling with knitting, coloring, puzzles, or other similar activities..  Colors, patterns and the tactile feel of textures is more soothing to focus on. 
• Get physical activity.  An easy in-home option can be yoga, taking the long way through your work environment, having a dance party at home with your family.

Well In Mind is here for you.  Just call 815-933-2240, option #2 to schedule an appointment or to ask about your EAP benefits.

Managing Holiday Stress

1. Acknowledge your feelings: recognize any sadness, grief, loneliness, or anxiety that might be present.
2. Reach out: if you are lonely, seek out community. If you are stressed, talk to friends or family about your concerns. Try volunteering to foster inspiration and stay connected.
3. Be realistic: things don’t have to be perfect, or like they were last year. Traditions change and grow with families. Get creative on how to adapt favorite traditions, and brainstorm new ones.
4. Set aside differences: accept friends and family as they are, even if they don’t live up to your expectations.
5. Stick to a budget: decide how much you can spend on food and gifts before you start shopping. Don’t buy happiness!
6. Plan ahead: Set aside time for shopping, baking, and connecting with others. Make to-do lists in advance.
7. Learn to say no: saying yes when you should say no leads to resentment and overwhelm. It’s okay if you don’t feel comfortable participating in every event you get invited to.
8. Don’t abandon healthy habits: have healthy snacks before holiday meals, get plenty of sleep, maintain regular physical activity, engage in mindfulness and deep breathing, limit or avoid tobacco, alcohol, and drugs.
9. Take a breather: Make time for yourself, even if just 15 minutes alone with no distractions.
10. Seek professional help if you need it : Call Well In Mind at x6187 for more in-depth support.

Why you need a Self-Care Plan:

• Customizing a self-care plan is a preventative measure
• Having a plan takes the guesswork out of what to do in moments of stress
• Having a plan helps you stay the course, build routines, and stay accountable
  Check out our Self-Care Plan template to easily get started on yours today!