Ways To Combat Seasonal Depression

Sad puppy.

Depression is something I have grown accustomed to managing in my life, especially as fall turns to winter. When I tend to feel it most deeply. Over time, I’ve learned to navigate the cycles of depression that come and go. I hope to offer some support and advice to others who may be going through similar experiences.

1. Form an Early Night Routine. 

Reading activity. 

Since it gets dark around extremely early now, I often feel the urge to sleep early, which can disrupt my sleeping schedule and often leads to oversleeping. Instead when I feel sleepy earlier than usual, I make an effort to stay gently engaged by making a cup of tea, reading a good book, or trying a relaxing hobby like crocheting, If I have work to do, I put on my pajamas and set a cozy environment to stay productive in. This keeps my evening peaceful yet fulfilling helping me maintain a balanced routine. 

2. Move your Body

Winter is probably the hardest time for me to keep up with exercise. It’s colder, the days feel shorter, and most of the time I don’t want to leave my bed. But I know I love my runs and walks, and I remind myself that I’ve never once come back from a run or a walk and regretted it. If running or walking isn’t your thing, that’s totally okay. Dancing, yoga, or any type of movement that you enjoy can make a difference. Just keep moving, it all helps.

3. Get in the Holiday Spirit. 

Holiday cookies and decorations.

If you enjoy or celebrate any of the holidays during winter, take part in the festive spirit. It could be as simple as listening to holiday music or planning to make a side dish for Thanksgiving dinner. Small acts of holiday cheer can bring warmth and joy to the season and you. 

4. Socialize

Spending time with loved ones can be a great boost. It’s refreshing to catch up and gives both your mind and body a change of environment. Plus, it gives you a reason to get ready, which can actually be fun! Put on your favorite playlist to get ready, choose a nice outfit, and maybe do your hair or makeup. A little effort can make the whole experience more enjoyable and lift your mood.

5. Get Your Dose of Vitamin D 

Sunshine.

Try sitting outside for 10–30 minutes and soak up some sun, it’s a natural way to get your vitamin D boost! If sunlight isn’t always an option, vitamin D supplements can be a great way to ensure you’re getting enough, especially during the winter months.

6. Don’t Forget It’s Winter. 

I like to remind myself that winter is a natural time for hibernating, a season to slow down, stay warm, and get cozy. It’s normal to tend to want to stay home more, especially with the dark, short days. Embracing this slower pace can help honor the season's rhythms and your feelings.

7. Let Yourself Feel Those Emotions. 

Depression can be challenging, so I’ve learned to allow myself to feel those low moments instead of pushing them away. If I’m too tired, I let myself sleep as much as I can. If I’m not hungry, I don’t force myself to eat. If I’m sad, I let myself cry. By accepting that my mind and body are going through a tough time, I trust that, eventually, I’ll be ready for change. This gentle approach has worked well for me. I usually give myself a week to fully experience those negative emotions, especially over the weekends. After that, I set small, manageable goals to gradually get back into a routine. However, if you’re struggling with more serious symptoms, please don’t hesitate to reach out to someone you trust and seek professional help, you don’t have to go through it alone.

I hope this advise helps! Remember that all emotions are temporary. The difficult ones will pass, so hold on, and savor the positive moments when they come. We are here to feel it all.

Heart made out of snow.