A Therapist’s Guide to Conquering Seasonal Depression
Seasonal depression impacts millions of people and is much more serious than a case of the “winter blues” or a seasonal funk. Seasonal depression most commonly starts during the fall and ends during the spring or summer months, though some folks experience the opposite. Regardless of when it hits, it can be debilitating and difficult for people to continue to live their lives as normal.
Seasonal depression often consists of feeling lethargic, listless, hopeless, or worthless. You might find yourself sleeping more because when you’re depressed, everyday tasks use more energy. You may experience a change in weight and/or appetite. You may even experience a more difficult time concentrating.
If you’ve been struggling with seasonal depression, think about how you talk to your loved ones and try to use the same kind of dialogue with yourself. You deserve to be treated with kindness. You deserve to be treated with patience. You deserve to be treated with compassion. You deserve rest, and yes, rest is productive.
With that in mind, here are some tips to help you conquer your seasonal depression.
Low or No-Cost Tips and Actions
Get natural light
Exposure to natural light, even on cloudy days, can help your body produce vitamin D and serotonin. Watch the weather, and if it’s too cold to go outside, sitting near a window is beneficial as well!
Maintain a regular schedule
Depression can make following your routine feel almost impossible; however, getting out of bed and sticking to a schedule is one of the best ways to manage and overcome depression. If your normal schedule feels too daunting, modify it into something more manageable.
Stay socially connected
Sometimes, when we are depressed, we start to self-isolate. This is not the time to do that. Lean on your chosen family and support system. When you engage with others, it reminds you that you have a place of belonging and that you are loved and valued as a person.
Be active
Getting your body moving releases endorphins, which are chemicals that make you feel good! Movement doesn’t have to be an intense workout at the gym or climbing a mountain. Just taking a walk through your neighborhood or dancing in your pajamas is just as effective.
Practice gratitude
Depression often inspires dark and spiraling thoughts or severe overthinking. When you shift your mindset to positive thoughts, you invite your brain to think differently. This can be as simple as writing down 5 things you are grateful for and can help reduce stress and improve your mood!
Tips and Actions that Have Some Cost
Seek help from a healthcare professional
You should never feel like you have to overcome your depression alone. Seeking help in the form of therapy can help you map out new thought patterns and give you a guide for behaviors that improve your mood and motivation. In some cases, you might find that antidepressants can also help you overcome your seasonal depression.
Invest in a Seasonal Affective Disorder light or lamp
Light therapy has been shown to improve mood by signaling the brain to release uplifting brain chemicals. Choose a light box that produces 10,000 lux of light and filters out UV rays. Sit in front of the light for 30 to 45 minutes each morning. People often report feeling a positive impact after only 3 to 5 days.
Diet changes
The food we eat can impact our mental health. If you are able to include protein, whole grains, fruits, and vegetables in your diet, it can help you think more clearly and feel more alert. If you have limited access to quality food, you can visit findhelp.org, type in your zip code, and find resources.
Take time off work
If you have the resources to travel somewhere sunny and warm, the vitamin D and change of scenery can give you a break from your daily pressures and reduce stress. If you aren’t able to travel, a staycation can also be valuable. Take time to rest or explore places you haven’t been before.
No matter what options you take, it’s important to set realistic expectations. You may not be able to fit everything into your day that you would normally, or you might find it helps to go to bed an hour earlier. Break larger tasks into smaller and more manageable tasks you can accomplish.
If you have a day where all you can manage is going to work or staying in bed the whole day, you haven’t failed. You can always try again the next day. It’s never too late to start your recovery routine over.
Seasonal depression is just as serious as any other form of depression or mental illness. If you are in South Carolina, Georgia, or Florida, I am available for therapy services. Reach out to me; I’d love to see if we’re a good fit to work together.