Seasonal Depression Tips
It’s that time of year- the dead center of winter. Short days and limited sunlight due until March 12, 2023. I have struggled with Seasonal Affective Disorder (SAD- the irony) for as long as I can remember. I prefer to stay in, slow down, and limit my social activities. My energy is lower, right along with my mood. SAD also affects some in the springtime but is more prominent in the winter months. It’s typical to overeat, sleep often, lose interest in activities, and just feel…BLAH. Since there’s no changing the weather, here are some tips to get you through the winter months. One of the best things to do is getting ahead of SAD if you know that you are prone to it. Start to prepare yourself a few weeks before the time and weather change. When you’re in the middle of it- you’re less likely to implement these tips.
1. Light Therapy: Light therapy is a great tool to use in the winter months when you will have significantly less sun exposure. These lights are created to mimic the sun and can help boost mood and energy. Sometimes, when I am working on my computer, I will set up my therapy light in front of me. It immediately gives me a mood boost. (It also doubles as nice video call lighting). Here are links to some great affordable light therapy options-
2. Vitamin D Supplement: Vitamin D deficiency has been linked to depression. Since sun exposure is limited during the winter months, it might be helpful to temporarily take a vitamin D supplement. You can purchase these in different strengths. Starting at 500-5,000 IU, daily. You will need to discuss with your doctor before determining with strength is best for you. It is also important to note that you can have too much vitamin D, which can lead to toxicity in your body. Here are some links to vitamin D supplements-
3. Movement: There’s a reason doctors and other health professionals encourage exercise, and it’s not just for weight management. Moving your body releases endorphins and dopamine. These chemicals help relieve pain, reduce stress, and aid in your overall sense of well-being. Even if it’s just a quick walk or stretching session, I promise you will begin to feel better mentally and emotionally. I, personally, enjoy doing YouTube HipHop dancing in my living room. I know that for some, even the slightest movement seems like climbing a mountain some days. Whether that is due to your mental health or any physical ailments, I get it. Below, I am linking one of my favorite Instagram trainers who posts workouts for the days when you can’t even seem to get out of bed. I will also link my favorite Hip Hop workout channel
4. Keep in Touch: I know for myself; I sometimes tend to go off the grid in the winter months. It’s easy to self-isolate and disconnect from others. However, we are relational beings. We are designed to be in relationship with others. Make an effort to stay in touch with those closest to you, even if you can’t muster up the energy to commit to plans. Facetime, text, call, or go out into the living room with your family/roommate(s) for 10 minutes. We are wired for connection. If you know someone who struggles with seasonal depression (or any form of depression), please reach out to them. Check on your people. They need you, even when it seems like they don’t. Below I will link a great resource for the days you may not even know what to talk about. There are several different sets of these, but I am linking the happiness set.
5. Talk Therapy: You can call be biased because I am a counselor, but I’m a huge advocate for therapy. It doesn’t have to be long-term. Maybe you just need someone to get you through this season. The most important component of successful therapy is having a positive relationship with your counselor. If you may be in a situation where you don’t feel like you and your counselor are a good fit- that is normal and perfectly ok. Speak with your counselor. A good counselor will help you find a better fit and encourage you on your journey.
6. Medication: I’ll be the first to admit that I typically up my antidepressant dose in the winter. When spring rolls around, I can go back to my maintenance dose. There is so much stigma around taking medication for your mental health. Every individual is different and requires unique treatment. Just because a therapy lamp helped someone you know, doesn’t mean it’s going to be enough for you (and if it is, great!). There is absolutely no shame in taking medication, whether it be temporary or long-term. The most important part is that you’re here and able to show up as your best and most authentic self. The world needs you. Speak with your doctor- be honest and transparent.
Please remember- it is okay to slow down during these months. Listen to your mind and body. Don’t shame yourself because you aren’t feeling up to things that you would normally take part it. Sit in the slowness and learn to enjoy this time of rest. Do little things that make you happy that you may have not had time to do in the busier seasons. Give yourself that permission. Light some of your favorite candles, make your home your safe place, spend time with your family and/or pets and know that this too shall pass.
If you or someone you know is experiencing suicidal thoughts, please call or text 988.