My husband, who works in IT, has a shirt that says, “Hope is Not a Strategy.” While this may be true in his line of work and many others, I dare say hope IS at least a partial strategy in many areas of life. For mental and behavioral health professionals hope is most definitely a widely-used strategy! When someone is struggling with a mental health challenge or substance use issue, professionals remind them there IS HOPE of recovery, as it can be difficult for folks to remember people CAN and DO recover.
This time of year can be more difficult for some people, especially those who struggle with Seasonal Affective Disorder (SAD) or it’s milder form Winter Depression. Most people develop symptoms in late fall or early winter that persist until late Spring or Summer. Symptoms may include:
- Feeling listless, sad, or down most of the day, nearly every day
- Losing interest in activities you enjoyed
- Having low energy and feeling sluggish
- Sleeping too much
- Experiencing carbohydrate cravings, overeating and weight gain
- Difficulty concentrating
- Feeling hopeless, worthless, or guilty
- Having thoughts of not wanting to live
Spring and Summer SAD (SAD can occur ANY time of year) symptoms include:
- Trouble sleeping (insomnia)
- Poor appetite
- Weight loss
- Agitation or anxiety
- Increased irritability
Even those who don’t have these symptoms may struggle at times, and HOPE can be a strategy to help. You can help folks who may be struggling to remember there is HOPE! There are people (mental health professionals) who can and want to help. There are things people can do for themselves to help manage and/or alleviate symptoms. There are people who love and care about them and seeking help is in NO WAY a sign of weakness.
Some self-care tips to maintain good mental health include:
- Get regular exercise.
- Eat healthy, regular meals and stay hydrated.
- Make sleep a priority.
- Try a relaxing activity.
- Set goals and priorities.
- Practice gratitude.
- Focus on positivity.
- Stay connected to friends and family.
It took me a long time to realize that I experience SAD because my symptoms start in late summer/early fall. When everyone else is giddy with the changing season, I am filled with dread. I have written about it several times to let others know that SAD does not just occur now. My symptoms actually start to improve as many others start to experience them. One key point about SAD is the re-occurrence of symptoms and the easing of them around the same time each year. Once I FINALLY realized why I unlike the rest of the planet, do not particularly care for fall, I was able to own it and be more proactive in helping myself and others to understand and cope better.
If you or someone you know or love has thoughts of suicide, please call the suicide and crisis hotline at 988 to be connected immediately to a mental health professional. There is HOPE!
References:
Aarth. (2020, April 22). 31 ways to work on your wellness. AARTH. Retrieved January 26, 2023, from https://www.aarth.org/post/31-ways-to-work-on-your-wellness
Deal better with Hard Times. Mental Health America. (n.d.). Retrieved January 25, 2023, from https://mhanational.org/deal-better-hard-times
Mayo Foundation for Medical Education and Research. (2021, December 14). Seasonal affective disorder (SAD). Mayo Clinic. Retrieved January 24, 2023, from https://www.mayoclinic.org/diseases-conditions/seasonal-affective-disorder/symptoms-causes/syc-20364651
U.S. Department of Health and Human Services. (n.d.). Caring for your mental health. National Institute of Mental Health. Retrieved January 25, 2023, from https://www.nimh.nih.gov/health/topics/caring-for-your-mental-health
Author: Misty Harmon, Family and Consumer Sciences Educator, Ohio State University Extension, Perry County, harmon.416@osu.edu
Reviewer: Ryan Kline, Family and Consumer Sciences and 4-H Youth Development Educator, Ohio State University Extension, Ross County
