It has been dreary here in Maine this October. It’s easy to feel down when the darkness, cold and rain are present, especially after a bright and beautiful summer. Naturally, we all want to find some comfort and warmth to ease the damp chill outside.

I’ve noticed that many people think comfort is about numbing out or becoming detached. Activities that could promote mindlessness include watching TV, eating, drinking, getting lost in the internet, and looking at things to buy. I’m not saying that these activities are bad. They just aren’t likely to have a lasting positive impact on mood. In other words, they may not provide true comfort.

Comfort really comes from tuning in: being connected to ourselves, our environment, and to others. There is comfort in providing a pleasant experience to our senses, that makes us keenly aware, not checked out. You can feel comforted and connected bundling up to take a walk, where you notice the warmth of your body compared to the cool fall air, all while taking in the scenery around you.

I like to have pleasant smells and warm, hearty foods in the house. Making squash, pumpkins, or apple sauce provides an aroma and healthy, seasonal foods that can be enjoyed.

Great comfort comes from connecting with others. Fall is a great time to hike, have a cup of coffee or tea, pick apples, cook, can, or just sit and talk with friends and family. I personally like to snuggle in and read Brown Bear, Brown Bear with my munchkin.

We all need a plan for weathering the emotional changes that come with the darker, colder seasons. Intentionally find activities that allow you to be mindful, tuned-in and connected with yourself and others. Have a plan ready for the short days ahead. For more ideas, check out my thoughts on SAD Prevention and Depression.

Where do you find comfort?

It’s dreary today here in Maine. The cold and dark is beginning to wear on everyone. It is especially hard for those diagnosed with depression. Depression is a serious diagnosis that requires treatment. For more information on depression, check out the National Institute of Mental Health. I also urge you to talk with a health care provider if you believe you may be depressed.

The trick with depression is that it cons you into doing things that make you feel worse. It says, “stay inside and isolate yourself from the world until you feel better.” It says, “eating junk food is the key to getting better.” Or “just sleep all day, it will help.” Or (my least favorite) “this is the way you are, nobody can help you.” In short, depression makes you think that doing less, eating poorly, being still, sleeping too much or too little, and not seeking help will (somehow) help you out. It always makes it worse. Depression is a big fat liar.

When you have depression you must make small steps to do things even if you do not have the energy. Leave the house, meet up with a friend, go for a walk, make a doctors appointment, look for a therapist, take a shower- every little step gets you going in the right direction. Then you add another challenge the next day. Each day needs to contain an activity aimed at outsmarting depression. Depression is treatable. Doing positive, social, healthy activities are depression’s kryptonite. Don’t trust my word- please try it.

Once you gain some skills to outsmart depression, you need to do prevention. It takes staying up on taking good care of your body and having fun in your life. For ideas on how to keep your depression in check take a look here and here for helpful posts.

If you are thinking about counseling, you are not alone. It’s been a busy few weeks with lots of folks starting therapy. I hope that you will consider that depression can get better. A lot better. For some encouragement about starting therapy, take a look at my recent blog on this topic.

How do you outsmart depression?

Attention Mainers and other cold-weather dwellers- it’s now officially mid-November! This is the time to develop your SAD (Seasonal Affective Disorder) prevention plan. Let’s face it, SAD is a real problem for us living in the dark and cold for months out of the year. Yes, you can always move south, but for those of us who prefer this way of life- I recommend a few tips for keeping up your SAD resistance:

1. Sun. Find it. Sit in your car or under the atrium window at the mall. Take cues from the felines in your life- they’ll show you where all the sunny places are.
2. Talk to your doctor about supplements. Vitamin D can be a particular problem for Northerners.
3. Exercise. I know you won’t feel like it, but you really need to in order to feel okay. I just don’t think you can make it through the winter without physical movement. Walking, yoga, Zumba…get out of your comfort zone and find something you like.
4. Socialize. Isolating yourself will be an open invitation for SAD. You must reach out to others, social networking online is not the same thing! Talk to people face to face. Bonus points for walking and talking.
5. Embrace the season. People spend good money to come experience New England in winter. Find something to love about living here in winter. It can be an outdoor activity or an indoor one that just feels more special in the winter.

How do you keep SAD at bay?