The Importance of Managing Mental Health During the Winter Months
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As an IBD patient who has experienced both physical and mental health challenges, heading into the winter months can feel daunting. As soon as the days start to shorten, seasonal affective disorder creeps in. I am not alone in this feeling. Seasonal affective disorder, a form of depression triggered by the changing of seasons, affects about 5 percent of adults in the United States, per the Cleveland Clinic. Roughly 20 percent of adults suffer from a more mild version known as “winter blues.”
Unfortunately, having IBD can increase the risk of developing anxiety or depression no matter the season, according to the Crohn’s and Colitis Foundation. When the winter months roll in, days get shorter and SAD starts to creep up, it can pose an increased risk to an IBD patient’s mental health.
In addition to that challenge, many of the suggestions on how to combat seasonal depression are not realistic for those with IBD due to limits caused by their symptoms. Since my Crohn’s Disease diagnosis in 2015, I have found ways to modify these recommendations as well as find new tools that work for me.
Here are five tips for maintaining your mental health this winter as an IBD patient.
1. Set Up Your Support System
If you know you are prone to anxiety or depression, have a plan in place with your support system. What this looks like for me is making sure I am carving out time each week for therapy sessions and have check-ins with the main people in my support system. I let my support system know that I may be needing to lean on them a bit more. I also proactively discuss specifics on how they can provide support if I need it. For example, do I need a FaceTime call to lift my spirits, or do I need accountability for attending therapy appointments? Decide what works for you and communicate it with those in your inner circle.
I also loop my therapist in on my concerns. By letting my therapist know that I am potentially coming up on a hard time of the year, they can help hold me accountable to making and attending regular appointments.
2. Organize Opportunities to Socialize
Human connection is an important factor in maintaining your mental health, per the Cleveland Clinic. When you are struggling with IBD, in person connection can pose additional challenges. IBD alone can make you more susceptible to colds and the flu so during the winter months those with IBD may try to avoid large gatherings or in person events. On top of that, some IBD medications increase your susceptibility to illness.
Instead of totally skipping out on social interaction, I set up scheduled FaceTime get-togethers with friends and I sometimes host virtual game nights. When I am planning an outing with friends, I opt for more open venues ideally with outdoor space. Since COVID, this has become a lot easier since many restaurants and breweries invested in heating for their outdoor spaces during the pandemic. I can enjoy hanging out with friends or family in a setting that is more comfortable and less risky for me.
3. Stay Active
A common recommendation for fending off seasonal depression is exercising outside. In theory this sounds great, but when you are struggling through a flare or experiencing joint pain (a common symptom with IBD) even getting out of bed can be a challenge. In those instances, I try to manage my expectations instead of putting pressure on myself to do a full walk or run outside. I usually aim to spend time outside at least once per day and do an activity that feels good for my body once per day. Having an adaptable plan helps to hold me accountable while also allowing me to listen to what my body needs.
Some low impact outdoor activities I like when I am in pain are listening to a guided meditation while sitting outside, reading a book outside during lunch, or if I am feeling up to it, listening to an audiobook while I take a walk around the neighborhood.
4. Sleep In
Getting adequate sleep is another common recommendation for combating seasonal depression, notes the National Institutes of Health. Unfortunately, due to the symptoms and pain often associated with IBD, a solid night of sleep can be hard to achieve. If your nighttime sleep is disrupted, see if you can carve out time in your day to schedule a nap or downtime. Also try to make sure you aren’t overdoing it with weekend plans. Devote time to recharge your body when your schedule allows.
I struggle with restless sleep, so I try to set an earlier bedtime for myself. In the winter this feels easier since it gets dark earlier. I try to get to bed about an hour before I would in the summer. Even if I don’t spend this time actually asleep, it is time I devote to resting my body.
I also have created a rule of only having one big event per weekend. This means I try to only commit to attending one event whether that be a birthday party, seeing a movie, or hosting family. Holding true to this has helped me avoid overbooking myself and ensures I have enough time to rest each week.
5. Find Hobbies to Try During the Winter Months
Instead of focusing on what I can’t do during the winter, I try to focus on the positives of what I can do and am looking forward to. At the beginning of the season, I make a list of solo activities that I am excited about and can do from home. When I am sick or feeling down, I pick something from the list to do. My list usually consists of movies I want to watch, craft projects, or a new skill I want to learn, like jewelry making. Having solo activities I actually look forward to keeps my spirits up even if I have to miss something else I was looking forward to.
Managing mental health during the winter can be difficult to begin with. With the added components of IBD it can feel like an uphill battle. Some days will be better than others and even with years of experience navigating these challenges, I still have moments that feel extremely tough. I try to look back at all of the seasons I have made it through before and remember that warmer weather and spring are never really that far away.
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