Preparing for Seasonal Affective Season: Part 2

Now that we’ve created our Top 3, it’s time to talk about Part 2 of our Seasonal Affective Season Plan– Actionable Self-Care. The winter months are hard no matter how prepared we are so I want us to have a list of things that will get us motivated to start moving when we feel ourselves slipping into a downward spiral or are in need of a boost; things that we love to do.

Actionable Self-Care

Let’s talk about what I mean by actionable. Let me preface this by saying that I love a good pumpkin spice latte or treating myself to a new winter sweater, but those things are not actionable. They make you feel good for as long as your tasty drink lasts, but at the end of the day they aren’t going to contribute to the overall maintaining of your mental health. There is definitely a time and place for the “treat yourself” type of self-care, but that’s not the self-care that I want to focus on in our plans.

If, for example, you’re a busy, always on the go person, in need of some wind yourself down time or a work from home parent in need of some alone time or an introvert with three roommates, then by all means, a bubble bath every Wednesday night where you close the bathroom door for one hour and listen to podcasts or meditate or read and nobody is allowed to interrupt you— that is actionable self-care. See the difference? It is actionable because it has a purpose beyond just treating yourself. It is time set aside for the care of you, something to look forward to that brings you joy.

The difference between what goes in your top 3 and actionable self-care might be a bit murky and that’s okay. The key difference is that your top 3 are the things you must be doing in order to not get depressed. Actionable self-care is more about things that make you feel good and that you love doing but not necessarily crucial to thwarting depression. You might have items that are on your top 3 and in your actionable self-care list, and that’s fine too! I love climbing at the gym and it’s something I’ll do even when I’m feeling depressed, but it’s also something that I need to keep doing in order to not get depressed, so I’ve put gym climbing on both my top 3 and my self-care list.

Here are some examples of actionable self-care:

monthly meet ups with friends (i.e. game night)
planned date nights with your significant other
planned, uninterrupted alone time (without your cell phone or social media)
enrolling in an art, music, language class
pick up sports/sports meet ups
therapy
support groups
arts and crafts, drawing, painting, coloring
reading and writing
walking, hiking, trail running, biking
cooking and baking

That passion hobby or project you’ve always wanted to try but never prioritized, now’s the time to pencil it in, sign up, buy the equipment, whatever you need to actually start doing it. If you love the holidays, look up holiday festivals and put it on the calendar and actually go. If you dread spending the holidays with your family, make solid plans to do something else and actually do it, even if those plans are to stay home with pizza and your favorite show. This is self-care that is pushing you forward, removing stressors, giving you something to look forward to, and bolster momentum.

Same with your Top 3, if possible and applicable, make them specific, measurable, and realistic. Maybe in addition to your Top 3 you add one of these to give yourself something to look forward to or as a reward for completing, or trying to complete, your Top 3.

Congratulations! You have now created your Seasonal Affective Season Plan! Print it out, hang it on your fridge, bathroom mirror, above your desk, or wherever it is clearly visible. To the left is my SAS Plan to help with ideas on how to organize it. I kept mine super simple but you can make yours as colorful and artsy as you’d like!

Tips on How to Stick With Your Plan

Now for the hard part. Having a well thought out and defined plan is step one and it’s a great first step! But we all know the hard part is actually getting started and staying committed. Here are some tips to get you started with your plan and help you stick with it when the going gets tough.

Accountability

Have an accountability buddy or group. I love the idea of having a weekly or bi-weekly check in with a friend or group of your closest friends to keep each other motivated and on track with your plan. Share your plan with your partner, SO, bff, therapist, sibling, whoever you trust most and has the mental capacity to be your support.

Support

Check out mental health or depression support groups in your area. They’re free and lot of them are still happening via Zoom which keeps you covid safe and makes it easier to attend. Zoom support groups are also great because you can try a bunch of different groups throughout your time zone to find one that you really like.

Regular Routine

On top of having your SAD plan, have a regular daily routine as well. Practice doing the same thing when you wake up every morning and before you go to bed every night. Implementing consistent habits in aspects of your life that are “easier” will help get your brain in shape for creating habits that are harder to achieve.

Introspection

The best way to not let your depression or downward spiral catch you by surprise is to be continuously checking in with yourself. Pay attention to your moods and behaviors. If you’re starting to feel down or even just slightly irritated, it might be time to make some changes. Be open minded and flexible with your plan. Maybe you need to drop it down to two items on your top 3 or maybe you need to change your top 3 altogether. Is your plan challenging enough? Or maybe you’ve started getting depressed and now it’s is too challenging. Just as you do for those you love, always be asking yourself how you’re doing.

Keep Trying, Especially When it’s Hard

Keep doing it even when it’s hard. Yes, it seems obvious but sometimes it needs to be emphasized. It is so important to keep trying even when you’re down. There is a fine line between being kind to yourself and not holding yourself accountable, self-soothing on a hard day vs lacking self-discipline. Part of what makes having a plan so beneficial for your mental health is that you are creating goals for yourself. The more small goals you achieve throughout your day and week, the better you’re going to feel.

Be Your Own Cheerleader

Actively and intentionally remind yourself that you’re doing a good job. You can be your harshest critic or your best friend. Be the latter. Every time you do something off your list, acknowledge that you’ve done it and tell yourself that you did good! Get in the habit of reminding yourself that you’re trying your best and eventually it’ll become second nature.

Final Thoughts

As always, don’t forget to be kind to yourself and remember that you’re not alone. Winter can be a scary time for those of us with seasonal depression so treat yourself with extra compassion and don’t be afraid to ask for help. The gloomy seasons don’t last forever and you’ll get through this. You are capable. You are loved. You are enough.