Avoiding Seasonal Depression – 7 Tips To Survive This Winter

Seasonal depression, more commonly known as ‘seasonal affective disorder’ (SAD), is a type of depression that occurs at the same time every year, usually during the fall and winter months when there is less natural sunlight. If you’re anything like me, you dread this time of year because you already know what’s up ahead. You have little motivation to do your favorite things, spend more time in bed, and probably poor eating habits. Here are seven tips that I use to try to prevent my symptoms of seasonal depression.

Incorporating more sunlight Or A Vitamin D Supplement

Exposure to natural sunlight can positively impact mood and alleviate symptoms of SAD. But depending on where you live, you could be limited to a lot of natural sun light this time of year. If you’re unable to get enough natural sunlight, consider taking a Vitamin D supplement to help combat lack of natural sunlight your body receives.

Regular Exercise

Physical activity has been shown to improve mood and reduce symptoms of depression. Although it can be more difficult this time of year to have the motivation to workout, I try to aim for at least 30 minutes of moderate exercise most days of the week. I’ve really enjoyed incorporating incline walking and cycling into my exercise routine. It could be a simple walk in the neighborhood, a workout at the gym, or any activity you enjoy.

Balanced Diet

A healthy and well-balanced diet plays a crucial role in mental health. And if you’re anything like me, this is always the time of year that I find myself reaching for more ‘comfort foods’. Really try to prioritize Including a variety of fruits, vegetables, whole grains, and lean proteins in your meals. Omega-3 fatty acids, found in fish, flaxseeds, and walnuts, may also have mood-boosting effects.

Social Connections

Stay connected with friends and family. Social support is important for mental health. It’s okay if you’re a homebody like me, but try to make an effort to spend time with loved ones, even if it’s through virtual means. Trying a new workout class a few times a month is a great way to get out of the house and potentially make some connections.

Mindfulness and Relaxation Techniques

Practices like mindfulness meditation, deep breathing, and progressive muscle relaxation can help manage stress and improve your overall sense of well-being. Consider incorporating these techniques into your daily routine.

Establish a Routine

Create a daily schedule that includes regular sleep patterns, exercise, meals, and other activities you enjoy. Having a routine can provide a sense of stability and predictability, which can be particularly beneficial during the darker months.

Professional Support

It took me a while to find a routine that worked for me when it came to surviving the colder months of the year. But if you are really struggling, it is important to reach out for help. Whether it’s a family member, close friend, or a mental health professional, you might need someone there for support. It’s important to understand that it’s okay to ask for help.
*Check out my Mental Health Page where I talk about seeing a therapist and how to get started finding one*

It’s essential to recognize the signs of seasonal depression early and take proactive steps to manage it. If you or someone you know is struggling with seasonal depression, don’t hesitate to reach out for professional help.