Ways to Combat Seasonal/Winter Depression

With the weather changing and the days getting shorter, around 20% of individuals will experience at least mild symptoms of seasonal affect disorder or SAD (I know it’s an ironic acronym). This is also referred to as seasonal depression or the “winter blues”. For some it’s a nuisance and for others it is debilitating and they dread the winter season. It helps to learn what is causing this seasonal depression and what are some ways to combat it. So that is what we will look into today.

What Causes Seasonal Depression?

There are a number of different factors that can contribute to seasonal depression or SAD. One of the most significant is the change in daylight hours that occurs in the fall and winter months. This can disrupt the body’s natural circadian rhythms and lead to feelings of fatigue and low energy.

The James Lang Theory of Emotions states that our brain picks up on cues from our body to determine our emotions. So if we feel fatigue and low energy, we can feel more depressed.

Colder temperatures and shorter days can lead to more feelings of hopelessness and sadness. Additionally, the lack of sunlight can cause a decrease in the body’s production of serotonin, which is a chemical that helps regulate mood. (read Can Sunshine Help with Anxiety)

There are also a number of lifestyle factors that can contribute to SAD. For example, people tend to socialize less during the colder months and may feel isolated and lonely. Lack of social connection is a huge risk factor for depression. You may also be more sedentary and less likely to exercise because you want to avoid the cold. 

And people who have a history of depression or other mental health disorders are even more susceptible to SAD.

If you think you may be experiencing seasonal depression, it’s important to talk to a mental health professional. With proper treatment, it’s possible to manage the symptoms and enjoy a better quality of life.

However, let’s look into some things you can do right off the bat now that you know why you may feel this way in the winter.

What Are Some Ways to Combat Seasonal Depression?

There are several ways to combat seasonal depression. And now that you know some of the causes of it, you can probably guess what some of the ways are to combat it as well. 

Get Outside:

Get outside as much as possible and get exposure to natural light, even on cloudy days. This can be done by going for walks, spending time in your yard, or sitting near a window. This is the best and most obvious thing you can do to counteract the effects of seasonal depression. When your eyes are exposed to natural light, it triggers production of serotonin in the brain which can help you feel better. So put on a jacket and get outside!

Exercise Regularly:

Another way to combat seasonal depression is to exercise regularly. Exercise releases endorphins, which have mood-boosting effects. Many have found that exercise, especially aerobic exercise, will help with depression just as much as a pill. It will also tire you out more and help you to sleep better at night.

Eat a Healthy Diet:

A third way to combat seasonal depression is to eat a healthy diet. Eating foods that are high in vitamins and minerals can help improve your mood and give you more energy. You could even supplement additional Vitamin D into your diet since you will be more deficient in the winter months from less sunlight exposure. Vitamin D deficiencies have been tied to depression.

Make sure you eat consistently and that you have a balance of protein, carbohydrates, and fats. Avoid diets that are overly restrictive and maybe take a multivitamin to ensure you are getting what you need.

Spend Time With Others:

It is important to connect with others and participate in activities that you enjoy. Spending time with family and friends, or joining a club or group can help you feel connected and supported. Those who are isolated are at much greater risk for depressive episodes and we tend to spend less time with others during the winter since we don’t go out as much. So try and plan time with friends and family so that you have a support group which can help buffer and distract from negative thoughts.

Keep a Regular Sleep Schedule:

Your body’s sleep wake cycle is referred to as its Circadian Rhythm. When daylight hours change this can make it harder to fall asleep or wake up because the brain uses cues from its environment to know when it is day or night. An irregular sleep schedule will only make seasonal sleep issues worse. And poor sleep will increase anxiety and depression. 

So try to go to bed and wake up around the same time every day and you will find yourself falling asleep faster and waking up easier.

Light Therapy Products

There are even devices that you can use to expose you to more natural light in the winter time to keep your brain happy. There are bulbs and natural light devices that can expose you to full spectrum light to make up for the lack of it in the winter. You can sit with it and close your eyes if you’d like for as long as you like. Many find an increase in positive emotions from this.

There are even alarm clocks which mimic the sun coming up to help you wake up more naturally and less tired. So maybe you could try these products out as well.

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In short, do whatever you can to make it feel like it is still summer even though it is not. But on the bright side, even if symptoms don’t go away 100%, you at least know it is seasonal and will pass, as with most things. So try to take care of yourself this winter and beat the blues!

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