5 Effective Strategies for Handling Seasonal Depression

Bright Light Counseling Center

Dec 15, 20243 min read

Seasonal depression, also known as Seasonal Affective Disorder (SAD), is a type of depression that hits when the days get shorter and the weather gets colder. Fortunately, there are several strategies that can help you manage and reduce the impact of seasonal depression.

1. Let the Light In

One of the main causes of seasonal depression is the lack of sunlight. During the winter, days are shorter, and it can be harder to get outside. Sunlight helps regulate our mood and energy levels, so it’s important to find ways to get as much light as possible.

couple outside taking a walk in the winter sun

Spend time outside during the daylight hours, even if it’s just for a short walk on your lunch break. Another option is buying a light therapy box. These devices mimic natural sunlight and can help regulate your body’s internal clock. Research has shown that using a light box for about 20 to 30 minutes in the morning can be an effective treatment for SAD.

2. Keep Your Body Moving

Exercise is a powerful tool for boosting mood and combating depression. When we exercise, our bodies release endorphins, which are chemicals that naturally make us feel good. During the colder months, it can be tempting to stay indoors and pull the blinds, but moving your body regularly is key to preventing seasonal depression from taking over.

During the winter months, it may be a good idea to find an indoor activity you enjoy. For example, reformer pilates has grown in popularity in recent years for being a low-impact yet effective workout. If you don’t mind the cold, get outside to try ice skating or skiing, which can make the weather more enjoyable.

3. Eat Intentionally

What we eat affects how we feel. When we’re depressed or feeling down, it can be easy to gravitate toward comfort foods—those high-sugar, high-carb snacks that give a quick burst of energy but leave us feeling sluggish later. A balanced diet can help stabilize your mood and energy levels.

Eat a variety of foods that supply the nutrients and vitamins we need. This includes plenty of fruits, vegetables, whole grains, and lean proteins. These foods provide the nutrients your brain and body need to function well. Avoid excessive sugar, caffeine, and alcohol if you can.

4. Get Your Beauty Sleep

Sleep is essential for mental and physical health. A lack of consistent, quality sleep can make seasonal depression worse. During the colder months, you may hear your bed calling your name because you want to hibernate but maybe when you get in there, you stay up late scrolling on your phone?

Try to schedule the time you go to sleep and wake up, so it’s consistent every day, even on weekends. Find a relaxing evening routine that helps you get sleepy and try to stay consistent.

5. Stay Connected

Depression often causes people to withdraw from others, which can make things worse, especially during the winter months when isolation can increase. Connecting with friends, family, or a therapist can help combat loneliness and boost your mood. If the holidays are difficult for you, be sure to set up a support system or seek professional help ahead of time so you don’t get overwhelmed by these feelings.

Schedule regular meetups like a coffee with a friend or a Sunday dinner with family. If you find it hard to get out, consider joining a group or an online community like Reddit that shares your interests.

Next Steps

Seasonal depression is real but doesn’t have to ruin your season! If you try implementing these strategies, you can reduce its impact and feel more like yourself. If you ever feel overwhelmed, remember that it’s okay to seek help. As therapists, we are here to help you through these difficult periods. So if you’re looking for professional help, reach out to our office today and we will get you scheduled for a consultation call.