Coping with Seasonal Depression:
Self-Help Tips for the Darker Months
Written By: Carrin Adoma
What is Seasonal Depression?
As the days get shorter and the weather gets colder, many of us start feeling down. This phenomenon is known as Seasonal Affective Disorder (SAD) or Seasonal Depression. It's not just feeling a little sad for a day or two – it's a type of depression that comes and goes with the seasons, usually appearing when the days get shorter and darker. Seasonal Depression can make you feel tired, make it hard to concentrate, and bring on feelings of sadness or hopelessness. It can also affect your sleep and appetite and make you lose interest in things you usually enjoy. The lack of sunlight can make you feel even more tired, sad, and withdrawn. If you're feeling this way, you're not alone!
While we're not totally sure what causes it, experts think it might be related to less sunlight which is actually throwing off our internal clocks (circadian rhythm) and lowering levels of a mood-regulating brain chemical called serotonin (which also impacts in processes of digestion, sleep, libido, and much more).
But don't worry! The good news is that there are ways to manage these season-related feelings proactively, work toward emotional wellness, and take steps toward feeling better.
Self-Help Tips to Lighten Your Mood
1. Maximize Sunlight Exposure
Try to get outside during daylight hours, even if it’s cloudy. Exposure to natural light helps regulate your sleep and mood. If possible, try to get outside first thing in the morning. This helps keep your circadian rhythm on track (which plays a vital role in our mood). If you can’t commit to the mornings, take a walk during midday when the light is strongest. If getting outdoors is difficult no matter what time of day, use a light therapy box for 20-30 minutes daily to simulate sunlight, preferably within the first few hours of your day.
2. Keep a Consistent Routine
Sticking to a regular daily schedule can help stabilize your mood. Set consistent wake-up and sleep times, maintain regular meals, and engage in activities that structure your day.
3. Stay Active
Physical activity is a proven mood booster. Even a short 10-15 minute walk can release endorphins, reduce anxiety, and help you feel more energized. Yoga, stretching, or at-home workouts can also be helpful, especially when it’s too cold to go outside and other barriers that might be getting in the way of making it to the gym or workout classes.
4. Nurture Connections
The winter months can make us feel more isolated, so try to reach out to friends or loved ones. Plan virtual meet-ups, cozy coffee dates, winter hikes, or a shared hobby that can be done indoors. Connection with others can remind you that you’re not alone in what you’re experiencing.
5. Mind Your Nutrition
Certain foods can have a positive impact on your mood. Omega-3-rich foods like salmon, flaxseeds, and walnuts can help fight depression, while foods rich in complex carbs (like whole grains and vegetables) can provide steady energy. Adding in more fruits and berries (which are rich in Vitamin D) can help to boost your mood, while including leafy greens like spinach can give your body magnesium, calcium, and potassium to help regulate stress and low mood. Try to limit sugary snacks where possible, as they can lead to mood crashes. Dark chocolate can be a helpful addition though to boost serotonin!
6. Practice Self-Compassion
Be gentle with yourself during this time. Understand that seasonal depression is a real struggle, and it’s okay to prioritize rest, set boundaries, and scale back on commitments when needed. Practice self-love by treating yourself with the same kindness you’d offer a friend in a similar situation.
7. Seek Professional Help When Needed
If seasonal depression becomes overwhelming, it’s important to reach out for help. Speaking to a mental health professional can provide additional strategies, support, and sometimes treatment options that make the winter months more manageable.
Closing Thoughts
Remember, seasonal depression is something many of us experience as the days grow darker. By taking small, intentional steps toward self-care and connection, you can better navigate these months and take care of your emotional well-being. Be kind to yourself and know that we at Therapy Uninterrupted are here to support you if you need it!
References
American Psychiatric Association. (2013). Diagnostic and statistical manual of mental disorders (5th ed.). Arlington, VA: American Psychiatric Publishing.
Healthline. (2018, August 15). Everything You Need to Know About Serotonin. https://www.healthline.com/health/depression/selective-serotonin-reuptake-inhibitors-ssris#when-to-consider-taking-ssr-is
Mayo Clinic Staff. (2023, October 6). Seasonal affective disorder (SAD). Mayo Clinic. https://www.mayoclinic.org/diseases-conditions/seasonal-affective-disorder/symptoms-causes/syc-20364651
Melrose, S. (2015). Seasonal affective disorder: An overview of assessment and treatment approaches. Depression Research and Treatment, 2015, 1-6. https://doi.org/10.1155/2015/178564
National Institute of Mental Health. (2022). Seasonal affective disorder. https://www.nimh.nih.gov/health/publications/seasonal-affective-disorder.
Rohan, K. J., Roecklein, K. A., Lacy, T. J., & Vacek, P. M. (2009). Winter depression recurrence one year after cognitive-behavioral therapy, light therapy, or combination treatment. Behavior Therapy, 40(3), 225-238. https://doi.org/10.1016/j.beth.2008.07.002
VCU Health. (2024, February 5). 5 Foods and Recipes to Keep Your Seasonal Depression at Bay. https://www.vcuhealth.org/news/5-foods-and-recipes-to-keep-your-seasonal-depression-at-bay#:~:text=Fruit%20and%20berries,the%20healthiest %20foods%20on%20earth.