Winter has its perks. Comfy clothes, fun holiday celebrations, and, depending on where you live, winter wonderland vibes. Despite all that, winter can also be a tough season. If you’ve ever had to deal with seasonal depression, you know what I’m talking about. Today I’m sharing a few ways that you can deal with seasonal depression if it comes up for you this winter.
Why Does Seasonal Depression Happen?
Seasonal depression, also known as Seasonal Affective Disorder (SAD), can happen in both the winter and the summer. It is more common in the winter months though. There is still more research to be done on the exact cause of this disorder, but we do have some leads.
According to the National Institute of Mental Health, researchers have found a link to reduced levels of the brain chemical serotonin with shorter hours of sunlight. Another factor that can lead to SAD is a Vitamin D deficiency. Many people are at risk for this in the winter because of the lack of sunlight like you get during other seasons.
Coming from someone that has had a Vitamin D deficiency, I can see how it could lead to feelings of depression. You are so tired all the time and hardly ever want to get out of bed. At least that was my experience.
Symptoms Of Seasonal Depression
It’s important to know the symptoms of SAD so that you can be aware of it if you see them in yourself or a loved one. Always consult your doctor when you think you may have a medical issue that needs a diagnosis. This is especially important if you feel you are dealing with seasonal depression.
A healthcare professional can officially diagnose you and give you information for your next steps. With that being said, here are some of the symptoms of seasonal depression.
- Loss of interest in activities you enjoy
- Changes in sleep patterns
- Low mood
- Isolating yourself
- Difficulty concentrating
- Physical symptoms: headaches, stomachaches, aches and pains
Now that you know a little more about what seasonal depression is, let’s talk about ways to deal with it when it comes.
How To Deal With Seasonal Depression
On the bright side, seasonal depression only lasts a few months out of the year. This means that you can come up with a plan and coping strategies to get you through those tough months before they happen.
If you, or someone you know, is struggling right now, all hope is not lost. I’m sharing with you a few ways that you can manage your seasonal depression, and maybe even get rid of it.
1. Make The Most of The Daylight Hours
I know that there aren’t many hours of sunlight to go around right now. That just means that you need to make the most of the sunlight that you do have.
Open your blinds first thing in the morning, go for a walk on your lunch breaks, spend time outdoors with your loved ones. Just make sure you wear appropriate clothing so that you are not freezing while you are outside or get sick.
2. See If You Have Any Vitamin Deficiencies
Like I mentioned before, Vitamin D deficiency can be a link to seasonal depression. If you start to notice depression-like symptoms take a trip to your doctor’s office for some blood work. It will amaze you how much better you start to feel after taking supplements that your body needs to function properly.
Once I started taking Vitamin D pills it was like a cloud had been lifted off of me. I was no longer tired 24/7 and had energy to actually do my day to day tasks. This is one of the most helpful ways I have learned to deal with seasonal depression.
3. Exercise
When you exercise you are releasing endorphins into your body, which makes you feel good. I know that when you are having a hard day moving is the last thing you want to do, but oftentimes it’s the best thing you can do.
Even if you only go for a walk around your neighborhood, that is something to be proud of. Who knows, it may even inspire you to do more.
4. Try Light Therapy
This is something that helps a lot of people that have seasonal depression in the winter. Light Therapy involves a lightbox that “emits bright light that mimics sunlight.”
You use it for about 30 minutes and it influences the brain chemicals that link to mood. You’ll want to talk to your doctor about trying this method and get in touch with your insurance to see if they would cover the device.
5. Do More Things That Make You Happy
When you surround yourself with what makes you happy, it makes it harder for the negative to pop through. By focusing on the parts of winter that make you happy, like cozy socks, playing in the snow, drinking hot cocoa, etc., you’ll have a battle plan for when those hard days come around.
Using this approach to deal with seasonal depression will give you little perks through the dreary season. You’ll have something to look forward to and to brighten your mood.
6. Set Small Goals
Most of winter is in the beginning of the year when we are all focused on bettering ourselves, reaching goals, and being productive. However, when you are going through a rough patch it can be hard to think of these things. That is why I am a proponent of prioritizing celebrating smaller goals and wins when you have seasonal depression.
Instead of trying to exercise for 30 minutes six days a week, start with three. Did you get out of bed to fold and put away your laundry today? Celebrate that! Choosing to celebrate the small can be impactful at any time in your life. This is especially so when you are feeling depressed.
7. Remember It’s Just A Season
I’ve had seasonal depression, and also struggle with year round depression as well. Something that has always helped me when I’m in the thick of it is remembering that this feeling is not permanent. If you’ve tried all that you can and are still feeling low, I hope you can cling to that as well. Better days are coming, I promise!
8. Get Some Help
Something that has been life changing for me on my journey with depression has been therapy. I’ve had multiple breakthroughs, learned some great coping skills, and so much more through talking with counselors over the years, and now my therapist.
It may benefit you to schedule a few sessions with a counselor during the winter months so that they can help you navigate these winter blues. Always stay flexible to change to a different counselor if you feel the one you are seeing is not the right fit for you.
Final Thoughts On How To Deal With Seasonal Depression
Seasonal depression is something that should be taken as seriously as depression that happens throughout the year. I hope these tips can help you if you find yourself struggling.
Please let us know in the comments if there are any particular ways you find helpful to deal with seasonal depression.
About the Author
Kelly graduated from Liberty University with a degree in Advertising and Public Relations and a minor in Journalism. Even though it took her a little while to find her career path, she was always meant to be in Communications. She remembers writing poems and songs when she was a little girl and pitching to my parents the reasons why I should have a cell phone when I was a teenager. She currently has a blog (budding-joy.com) where she talks about her weight-loss journey, mental health and personal development. Her hope is to encourage and inspire readers and let them know they are not alone. Reading blog posts like that are what helped her in tough times and she wants to pay it forward. She loves dance fitness, listening to music, and creating layouts in her bullet journal. She's a big fan of planning, especially when cute notebooks and pens are involved. Her dream job has changed so much over the years; right now she'd love to co-own a dance studio.
Website: budding-joy.com