Dark, Evil Vortex of Late September, October, and November
We are in the midst of DEVOLSON. I thank Love Teach blogger Kelly Treleaven for giving me this apt acronym back when I was a teacher. Read her original post from 2012 here.
In this dark evil vortex of late September, October, and November, the excitement of a new school year has worn down and the exhaustion has set in. There is less and less daylight and not a break in sight until Thanksgiving. Even then, the holidays can provide their own mixed bag of anxiety and stress.
Back when I was a teacher, this time of year hit me especially hard. By the end of October, I dreaded seeing the bright red stop sign at the school cross walk that signified my last break of the day. After 3 months of school, I was fatigued and the students were hyped up on candy. Not a winning combo, let me tell you.
Now, as a therapist, I am on the receiving end of clients, adults and teens alike, feeling burnt out. In my private practice, this time typically brings more calls about self-harm and family conflict than any other time of year. Teens are tired from their workloads and schedules. Parents are tired of driving their kids and of constantly being on their case. Everyone wants a break.
So what are we to do?
First, assess your basic needs (or your child’s) and see what needs attention. A quick cheat sheet for Maslow’s hierarchy of needs is here. The bottom and largest row of the pyramid is this: breathing, food, water, shelter, clothing, and sleep. Breathing! So many of us are forgetting to inhale and exhale in times of stress. What a difference it makes to stop and do so. Try this: inhale for 5 seconds, hold for 5 seconds, and exhale for 10 seconds. Do it three times and notice how you feel now.
Find a small way to reward yourself for making it through each school or work day. In the book Burnout, the authors describe a study in which rats completed a timed run through a maze. The rats rewarded by cheese completed it much more quickly than those who were punished each time they made a wrong turn. We as humans also perform better when motivated by reward instead of fear. Maybe knowing there is a latte waiting for you or an episode of Lincoln Lawyer on Netflix will get you through the day.
Empty your tank before your day even begins! What do I mean by this? Run your dog or do a 30 minute workout before you start your day. According to Allison Edwards, former school counselor and talented LPC over in Nashville, this helps students (and adults) to have better concentration for the school day. By working through nervous energy before the day even begins, students come in focused and ready to learn.
Get outside as much as you can and make sure you are near a window during the day. Many people struggling with anxiety and depression are vitamin D deficient, especially in winter and fall months. Sunlight exposure can improve your mood. Of course, if your symptoms are more significant than just feeling a little “down” during the fall and winter time, i.e. you’re having trouble even getting out of bed or having thoughts of self-harm, don’t hesitate to book an appointment with a therapist. Therapy can help you explore other causes of your depression and help you to talk through them. If there is a chemical imbalance causing this depression, a medical provider can help address any questions you may have about possible medication.
This time of year can feel extra stressful and challenging. Please know you are not alone. DEVOLSON will end and you will be stronger for fighting through it and building in new routines to take care of your needs.
