Strategies for Dealing with Seasonal Depression
In the winter as days get shorter, many people notice changes in their mood and energy levels. For some, these changes can lead to seasonal depression, also known as Seasonal Affective Disorder (SAD). Symptoms of SAD can include feeling tired, changes in sleep or appetite, irritability, and trouble concentrating.
This condition usually happens during the fall and winter when there is less daylight. The good news is there are several ways to manage and reduce these feelings. If you're feeling down during the winter months, here are some helpful tips:
- Get More Natural Light
In winter, the lack of sunlight can make you feel sad or low on energy. Light therapy is one way to treat SAD because it helps reset your body's internal clock and boost your mood. You can also try going outside during the day, even if it's just for a short walk. If it's hard to go outside, you can buy a light therapy box that mimics sunlight. Aim for about 20-30 minutes of sunlight each day.
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Stay Active with Regular Exercise
Exercise can help fight depression by releasing chemicals in your brain that improve your mood. It can be hard to stay active in winter, but it’s very important. You don’t have to go outside for exercise—doing things like yoga or a quick indoor workout can help too. Try to get at least 30 minutes of physical activity most days of the week.
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Get Enough Sleep
SAD can mess with your sleep. Some people sleep too much, while others have trouble sleeping. Sticking to a regular sleep schedule can help you feel more energized and balanced. Make a relaxing bedtime routine, like dimming the lights, turning off screens an hour before bed, and practicing deep breathing or journaling. Aim for 7-9 hours of sleep each night to feel your best.
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Eat a Healthy Diet
What you eat can affect how you feel. In winter, it’s easy to eat comfort foods, but eating healthy is important for your mood. Try to include foods that are good for your brain, like fish, walnuts, and flaxseeds. Eating whole grains, vegetables, and lean proteins can also help keep your energy and mood steady.
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Stay Social
Winter can make people feel isolated, which can make SAD worse. Try to stay connected with friends and family, even if it's just through video calls or texting. Doing social activities like having a coffee with a friend or playing a game can help you feel happier and remind you that you’re not alone.
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Practice Mindfulness and Stress-Relief
Mindfulness and stress-relief activities can be very helpful when you have SAD. Things like meditation, deep breathing, and yoga can help you feel calm and reduce feelings of sadness or anxiety. Try taking a few minutes to breathe deeply each day or use a meditation app to guide you.
- Get Professional Help if Needed
If you continue to feel down, it may be helpful to talk to a professional. Cognitive-behavioral therapy (CBT) is a type of therapy that can help people with SAD by changing negative thoughts and building healthier habits. Sometimes, doctors might also suggest medication, like antidepressants, to help improve mood.
It’s important to take care of your mental health, especially in the winter months. Remember that asking for help or practicing self-care isn’t just okay—it’s necessary. Whether you’re feeling slightly down or dealing with more serious symptoms of SAD, there are many tools and resources that can help you feel better during the colder months.
If you or someone you know is in immediate distress or is thinking about hurting themselves, call or text the 988 Suicide & Crisis Lifeline at 988 or chat at 988lifeline.org. For additional resources or help finding treatment, visit nimh.nih.gov/findhelp.
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