5 Tips to Cycle Out of Seasonal Depression

When the calendar pages start to turn towards the fall and winter months, do you experience the winter blues? If so, you may be among roughly 5% of adults in the United States who also suffer from seasonal depression. 

The shift from warm, sunny weather to cold, gloomy weather can be a shock to our systems. With the change in seasons comes some normal fatigue and decreased motivation. The mind and body need to adjust to the new surroundings. 

But for some people, this season change can become quite debilitating. Getting out of bed is difficult, having enough energy to get through the day is a struggle, and finding happiness in normal activities is hard. The shorter days, cold temperatures, and limited sunlight don’t help. 

If you suffer from seasonal depression, here are five tips to help you cycle out of it. 

Spend Some Time Outside

Going outside when the weather is responsible for the seasonal depression might seem counterproductive. But it also might be one thing that can help your symptoms. 

No matter what season it is or where you live, there are going to be some days where the temperature is a little nicer and the sun makes an appearance. Even when the sun is sitting behind the clouds, getting any kind of sun exposure is going to be good for your overall well-being. It can boost your energy, improve your mood, and help reduce stress you’re feeling. Plus, the fresh air will also have a positive impact on your mood, energy levels, heart rate, and breathing. 

Balance Your Social Activity

When dealing with seasonal depression, it’s common to withdraw from social engagements and activities. You’re feeling down, lacking energy, and mentally not prepared to deal with any conflict that could arise. You may experience a loss of interest in hobbies or activities that you normally enjoy. 

Sadly, distancing yourself from your loved ones or limiting activity can fuel your depression more. While it can feel like an internal struggle, try to prioritize your social activity and maintain relationships with family and friends. 

We, as humans, are meant to be social and interact with others around us. Isolating yourself can be a momentary fix, but a long term detriment. Find a healthy balance for yourself where you have some alone time and some social time. 

Routines Matter

Routines can be helpful tools at any time of the year, but can be more important during the tougher fall/winter months. The days are shorter and it’s more often dark to start and end your day. 

Establish a schedule for yourself and hold yourself accountable to it during these cooler and darker months. As enticing as sleeping more and being lazy may sound, keeping to this routine will help reduce your symptoms and provide motivation. It also gives your a reason to get outside and stay social. 

Test Out Light Therapy

Seasonal depression is a product of limited sun and light exposure. While it may be dark outside, there are options for bringing that light to you and tricking your brain into believing it’s sunlight. 

Adding daylight bulbs or special daylight simulating lamps to your environment can help. There are also light boxes that emit different types and colors of light that can help boost your mood. Sitting in front of a red-light box or a daylight box for 10-20 minutes a day can truly help with symptom management.

Speak with a Therapist

Seasonal depression can be a tricky challenge. These strategies may be a good starting point, but that doesn’t mean they’re your only options. Sometimes we need a little more guidance in managing symptoms during the seasonal changes. 

If you’re one of the many that needs a little more help in cycling out of your seasonal depression, contact me today.