When Crystal Nicholls was a dancer The Lion King In the West End of London, she noticed to feel more irritable and unhappy during the months of fall and winter. At the same time, she danted more than usual due to additional shows added during the holiday season.
“Our Christmas schedule was really crowded, but I had the impression that the thing I wanted to do was to be silent, to sleep more and not to go out, and that made energy search for all these additional shows,” recalls Nicholls.
Many dancers have an increase in work during the winter holidays. Those who suffer from a seasonal emotional disorder (SAD) may also have trouble dealing during this particularly busy period. Nicholls, who is now a health and performance coach, says that despite the debilitating nature of SAD, many tools that dancers can use to fight against their winter workload while being aware of their mental health.
What is seasonal emotional disorder?
Seasonal emotional disorder is a type of depression characterized by a seasonal scheme with symptoms that last about three to five months. SAD is generally associated with fall and winter, but some people can rather feel the effects in spring and summer. According to Kristen Mackel, a approved clinical worker specializing in work with athletes and creatives, people with heaps can feel symptoms – which can go from light to severe – such as fatigue, cognitive difficulties, changes in appetite, irritability and a desire to isolate. If someone presents these symptoms for two consecutive years, according to a cyclic schedule, it is generally eligible for a diagnosis.
“During the winter, you have less access to daylight. Most of us are going to work when it is dark and we come out of work when it is dark,” says Mackel, noting that this lack of sun and its effects on the circadian rhythm of the body can contribute to sad symptoms. “For dancers, this can be particularly annoying because Nutcracker The season falls just at the beginning of winter. »»
Treatment search
If you know you have a hard time, it is important to request treatment from a mental health professional, ideally before seasonal change. Mackel says that it usually starts to create an adaptation plan with customers eight to 10 weeks before the start of symptoms. Even if you do not know if you meet the diagnostic criteria for SAD, Mackel and its trading partner, Leigh Skvarla, PHD, LPC, highlight the importance of looking for treatment as soon as possible. “If you do not meet complete criteria for depression or for SAD, this does not mean that you do not deserve mental health care,” says Skvarla.
For some dancers struggling with SAD, she adds, the winter performance season can actually act as a mood bra. You surround with your colleagues during rehearsals, as well as the excitement of regular performance, can soothe tad symptoms. But, after the end of the night, depressive symptoms can emerge in full force. “If Nutcracker is the ultimate in your season, so you could live something similar to post-Olympic depression, “says Mackel.” If it took all your energy to go to rehearsal every day, and once you got there, you had a support team when you Nutcracker is finished, this support team also fades. »»
With the help of a mental health professional, you can develop a directory of skills and techniques to help you face seasonal depression. Skvarla and Mackel say that they generally help customers strengthen a feeling of confidence and competence in their daily life thanks to a approach called “behavioral activation”. Customers will make a list of tasks full of easily achievable tasks, like brushing their teeth and dressing for the day, using smaller tasks to take momentum to fight against the biggest obstacles later.
“If there is something more difficult later in the day, like a technique lesson or a hearing, and you really need to feel better, we will stack your task list with these incredibly small and achievable tasks,” says Mackel.
Nicholls highlights the importance of self -cobs. For her, go out for long walks with her dog during the brightest hours of the day and planning with expensive beings is essential elements of her routine. She also recommends full -consciousness skills, such as recording with your emotions thanks to journalization. Give you little things to wait during the winter months, like a special cup of tea in the evening, can be useful.
Mackel says drugs can be a useful addition to therapy. Likewise, light therapy aims to reduce the symptoms of seasonal and non -seasonal depression often triggered by a lack of sun exposure.
“Breathing and yoga work can also help reduce some of the low mood and anxiety symptoms,” says Nicholls. “These are all things you can do in conjunction with the search for support.”
Spring and sad summer
Leigh Skvarla, PHD, LPC, which co -founded the Center for Grit and Growth with the approved clinical social worker, Kristen Mackel, says it is important to remember that, for some people, sad acting in spring and summer, as opposed to fall and winter. “It can be really invalid when the world around you, or your culture, studio or group of peers, says” it's a happy moment “, and you are actually as” it's really horrible “,” she explains. If you are used to feeling TAD during the hotter and lighter months, it is always important to ask for help and build a robust adaptation plan.
