8 Strategies for Seasonal Transitions and Twice Exceptionality

It’s not news that Twice Exceptional people often struggle with transitions. Most people think this means leaving an activity of high interest or value to a lower interest activity. Yet, that isn’t the only type of transition that is hard for 2e folks. Sitting here on the East Coast of the United States as I write this, we are barreling into a huge seasonal change from summer to fall. This means darker mornings, less light, shorter days, as well as transitioning from summer vacation to school and often busier workdays. It’s a double doozie of a transition and there are things 2e folks can do to regulate emotions.

Seasonal Affective Disorder also known by the apt acronym, SAD, is described as “a type of depression. It happens during certain seasons of the year, most often fall or winter. It is thought that shorter days and less daylight may set off a chemical change in the brain leading to symptoms of depression” (HopkinsMedicine.org). Wouldn’t it be great if the sun had a dial so we could turn up the brightness in the fall and winter? Since that isn’t something real, what else can you do when you start noticing melancholy, doldrums, and downright depression due to the change in seasons? Here are Eight suggestions to help brighten up your (or your child’s/students’) days.

Create your own sun

Since there’s no way to turn up the sunlight during these Fall and Winter days, purchasing a light therapy lamp is your best option. It’s possible in some circumstances, in the United States, and with a prescription from a doctor, that insurance will cover the cost of a therapy lamp. Since they are portable, lamps can be used first thing in the morning, while eating breakfast, and travel with you throughout your day. If you are a teacher reading this blog, consider adding a therapy lamp to a cozy corner in your classroom.

Absorb as much sun as you can when you can

Even though our days are shorter, it’s still important to get outside and make the most of the sunshine we do have. Spending time in nature is always therapeutic and enjoying natural light, looking at the leaves changing, and any wildlife helps to calm the nervous system.

Anticipate

Some describe it as a “slow creep,” this feeling of melancholy and heaviness that begins in late summer and continues well into the new year. (Note: there are also people who experience SAD during other seasonal transitions during the year.) Consider marking it in your calendar when the seasonal transition is hard for you, so you aren’t caught off guard. 

Communicate in two ways

Communicate with your partner, family, and friends, to alert them to this very real experience you are having. Think about what they might do to support you and ask them for their help to:  give you space, give you extra hugs, help you remember to go outside, and to turn on your therapy lamp. 

If you see a therapist, let them know how you are affected by the seasonal change. If you don’t see a therapist, it might be time to find one. Being able to share your experience and your feelings allows you to handle them better and remember to take care of yourself.

Other self-care

What brings you joy? There are so many ways to spend time in a happy place. Make sure you make time during each day to do something that gives you relaxed, peaceful, calm feelings. Maybe it’s reading a book, watching a movie, talking to a friend, exercising, taking a bath, spending time with animals. Whatever it is, prioritize it to include some of this time in your daily schedule.

Sleep hygiene

Make sure you allow yourself the requisite amount of sleep you need to feel your best. Sometimes feeling badly during the day leads to late night binge watching tv or staying up late. This will lead to a downward cycle. Charge your device in a room that is not your bedroom, create a soothing nighttime routine that is special to this time, and commit to it. Lavender is often associated with calm – so consider a lavender infused bath, lavender scented spray for your bedroom or pillow, lavender lotion, and put on some calming music while you read one chapter before bed. Make sure all your senses are being taken care of and soothed – get those soft, silky sheets you’ve wanted to purchase for a long time. The more sleep you have, the more resilience you’ll have. 

Visualization as a calming strategy

I love visualization as a calming strategy. This is when you can depend on your beautiful brain to take you somewhere you want to go. Find that place – the beach, a forest, or even sitting on a cloud soaking up the sun. Imagine that place and go through your five senses imagining what you see, hear, feel, smell, and taste in that special place. Allow yourself to revel in your imagination – not only will it be an awesome experience, but that level of thinking helps to move you from your amygdala (feeling brain) to your prefrontal cortex (thinking brain). 

The Breath

We hear it so often, “Don’t forget to breathe.” But seriously, slow, deep, intentional breaths are one of the best strategies to settle your system. No matter where you are or who you are with, no one is going to think it’s weird to breathe! So be intentional about it. Focus on it. Right now – take a slow, deep breath in through your nose – all the way down to your belly – and then slowly exhale. Do it again and feel your brain and your body settle. 

There’s not much we can do about the rotation of the sun and earth. But you can anticipate your reaction and set yourself up for success. Remember there is nothing wrong with you, in fact, it would be weird if we all weren’t affected to some degree by less light and shorter days! Embrace your twice exceptional self and plan for your success as you navigate the transition between seasons.