SAD Is Bad: 25 Tips To Help Creatives in Winter

I have tried to mesh some of my blogs with advice for people who are in a similar situation to me. When I was studying or struggling with work life I needed someone to speak to me, cool my jets and give me perspective. Occasionally, it was that random thing I read somewhere that helped me, so maybe this will you too! It’s a difficult time of year for many people, maybe you’re someone who struggles financially, socially or just generally hates this time of year. With Seasonal Affective Disorder (or, the aptly abbreviated SAD), you might be someone who feels a significant drop in their energy levels around the winter months, possibly a bit gloomier and less enthused for life than you normally are. Well, you wouldn’t be the only one, around 5%-10%* of the population experience SAD and it may be even harder for those working in the creative industry.

Like most (particularly those in the creative industry) I have an ongoing battle with my mental health and the winter months can make this a gruelling time of year. However, I decided to try and change this. I wanted to make a proactive change for the betterment of myself. However, there would be no point in doing it if I wasn’t able to share my process and in doing so maybe someone else will benefit from the things that worked for me. It’s all pretty bog standard, but it’s also pretty important to remind yourself of such things. The positive state of mind is slippy and can struggle to grasp on to anything tangible. So hopefully, this will help with creating your own safe space, away from SAD. A sanctuary for your mind, where you can get your creative juices flowing.

I’ve come to the realisation that looking after your brain as a creative is as important as looking after your body if you are an athlete. If you want to produce the best work, you need to be in the best state of mind for it. The idea of the isolated, tortured musician is an out of date one and you will only be putting yourself in good stead if you look after yourself. The most effective forms of creativity come from a social setting, collaboration and bouncing ideas off each other.

Creatives might be more susceptible to SAD due to the long and flexible working hours, along with the uncertainty and lack of continuity in the industry. It is hard at the best of times, let alone through the dark winter months. SAD can be a horrible winter depression and feels like one big wet sock to the face on the best of days (maybe a small understatement as some times I would rather take 500 wet socks to the face). It is caused by a disruption in your hormones such as melatonin and serotonin, which have an influence over important functions like sleep, your energy and your mood. SAD isn’t just the winter blues, it’s separated by the huge amount of dysfunction implicit with SAD. For those that might be unaware of this, keep an eye out for the following:

* General sadness or gloominess

* Anxiety

* Loss of sexual interest

* Withdrawal from social situations

* Craving carbs (tied in with weight gain)

* Increased sleeping or need to sleep more

* Lethargy

* Struggling to concentrate

* Not interested in anything

‘Wait a minute, this isn’t normal?’, You might be thinking. Personally, I was slightly baffled to learn this was not the standard way of feeling and since have been trying to undo a life time bad habits and triggers. In an attempt to do good, I thought it would be worth while sharing a list of things that have worked well for me personally. Maybe this will be useful to someone reading this out there:

1. Make your bed when you get up | The most useful tip I’ve ever received, gives you a sense of accomplishment and gratitude before you’ve even put your fresh pants on.

2. Supplements/Anti-depressants | B12 for stress, melatonin for sleep, 5HTP (engages serotonin and melatonin), Omega-3 (brain health and metabolism) or Vitamin D drops to make up for the lack of sun. If you are someone who takes anti-depressants maybe even consider increasing your dose, although I would always encourage a more natural approach if possible.

3. Get a therapy lamp | You may have seen these around or heard of it through the grapevine but they becoming more popular, therapy lamps provide a bright light meant to simulate sunlight. A few hours of this a week can massively improve your mood. Learn more here.

4. Eat well | Despite the feeling that all you want is junk food, try and focus on making a couple of meals or snacks that are made with light, healthy ingredients and try to avoid junk food which will just bog you down more.

5. See Nature and Wildlife | Fortunately I have a dog, which has done me wonders but I frequently go for walks to experience nature and look at wildlife, it always seems to give me a fresh perspective on things as it’s much better than sitting in and interacting with humans who are the worst.

6. Exercise | This can be a catch 22, obviously making the effort to do an activity when the only thing you want to do is crawl up in a ball in your bed, is monumental. But make the effort and you will reap the benefits.

7. Stay connected to others | Again, this can be a catch 22 situation, but loosing your sense of community or your place in society is a huge contributor to increased feelings of depression and anxiety. Plus, socialising has a subtle magic that just seems to alleviate that cloud - at the very least for the time you are with someone who makes you feel comfortable.

8. Don’t believe everything you think | One of the hardest elements I’ve always found with SAD is it’s ability to warp your perception and values, it’s like drunk goggles but you’re depressed and not yet drunk. Everything through them seems less interesting and mostly irritating. Try to keep in mind that your brain will naturally slide into a depression unless coerced, curve it when you see the opportunity.

9. Listen to good music | Not something miserable, although that might feel cathartic, listen to something upbeat and happy. I have my own playlist for when I’m feeling moody, which works for me when I don’t want to exercise or socialise!

10. Positive journalling | I’ve been journaling for a few years now and it’s one of the most effective brain cleansers. If you feel like you can’t grab hold of a single thought or your anxieties are running a mock, splurge it all in a journal. You can be as honest as you want and nobody is offended. What’s to loose! Just remember to include some things that you are grateful for as well.

11. Meditation | This might not be for everyone and my list might be starting to veer into very general self help, but meditation is another amazing way to clear your head and focus in on yourself and only yourself. 10 mins a day will be enough to notice a difference after a couple of weeks and there are lots of great apps for it too.

12. Avoid triggers | This requires a degree of introspection and willpower, but keep an eye out for potential triggers that might send you on that slope, keeping note of the things that might have set you off in the past and trying to avoid them like the plague now.

13. Dress warmly | I mean, you aren’t going to be going stripping down much anyway, but make sure that you are dressed in something comfy and warm. Feeling good is better than looking good, plus they tend to come hand in hands anyway.

14. Make each day special | Do something that makes your day feel special, even if it’s just a tiny thing. Get yourself that coffee in the morning, or enjoy that slightly longer lie in that you shouldn’t have had. You may as well. Just don’t hate yourself for doing it, life is too short.

15. Keep House Clean | Obviously, a messy house will make you feel worse. 10mins a day will make a huge difference, especially coming home after work and getting to chill out. A tidy house is a tidy mind after all.

16. Stay Creative | This is a lot harder than it seems and sort of ties into the catch 22 of depression, but forcing yourself to be creative can sometimes get the gears going. Not only does it serve as a nice distraction but also encouraged gratification and productivity. Although, if you aren’t feeling it, don’t force it. You can always come back to it later.

17. Try something weird | Zag! Something I picked up a while ago, zag out of your normal routine or pattern. Take a different route to work, speak to a stranger or go do something by yourself for the first time. Taking a little turn to something strange helps create a wider perspective and changes your day up.

18. Make yourself accountable | This took me many years and failed relationships to figure out. Make yourself accountable for yourself. Don’t rely on anyone else to figure it out for you, because they won’t and they can’t. You are the only one that decides how you feel (well not always) but you certainly have the capabilities to change it so own the fact.

19. Say no to work if you can | If you broke your arm you would most likely not return to work so you can let it rest and return to normal. Why do we not do the same thing with our minds? If you aren’t up for it, sometimes the working environment can drastically worsen your mood. If it’s possible, see if you can take the day off to recuperate. Maybe going to work is your preference though as it gives you something to do and that is fine as well.

20. Quit drinking | This one is difficult if not impossible for some, but cutting back on drink this winter will have huge benefits. Even switching your coffee to a Matcha tea (features amino acid L-theanine which tempers anxiety) and small changes with intoxicants will make a big difference to your mental state as well as your sleeping pattern.

21. Make the most of nature and natural light | It depends when you are working and what opportunities you have to do so, but make a valiant effort to absorb as much sunlight and nature as you can in the dire weather.

22. Create an action plan | From lists of quotes, to self help podcasts, routine planners, gratuity journals packing/clearing your calendar or just a note on what to do when you are feeling down are surprisingly useful. It’s you helping yourself and who better to do so than you!

23. Get moving | This ties in with the activity tip but I would also make an additional point to say that any small task that requires getting up, speaking to someone or even just running up the stairs are good for a micro boost of serotonin and dopamine to those dastardly neurotransmitters. I’m sure this will come as a huge surprise to some certain people but I wake up at 7am everyday to do 30mins of yoga to get stretched out and I noticed the benefits immediately!

24. Talk to doctor or therapist | This may seem obvious at this point but speak to a professional if you are feeling like none of this is working. There’s no shame in it. In fact most people I know have been to the doctors or seen a therapist over their mental health, myself included.

I’m sure these might seem like common sense to most, but it’s what I’ve found have worked best for me. Although this has a slight aim towards creatives, these are things that if everyone tried to incorporate more on a daily basis I’m sure the world would end up a better place. I offer myself to anyone who might need it and should make a note that there are plenty others out there who will offer themselves too. So ultimately, treat yourself, look after yourself and enjoy what you are doing because in a hundred million years the sun will explode and everything that has ever existed will be eradicated. Looking back on it, you’ll regret spending that time sulking when there are friends to see, good food to eat and plenty of dogs to pat.

P.S. I would also recommend to anyone who suffers from depression to have a read of Lost Connections by Johann Hari, it’s a brilliant book on understanding your depression and hopefully beating it.

*Dr. Joe Taravella, s supervisor of paediatric psychology at NYU Lagoon Medical Centre told ABC news that 5% - 10% of population suffer.

https://www.samaritans.org/

thecalmzone.net

https://papyrus-uk.org/hopelineuk/