Do you get the winter blues? Is it difficult for you to get out of bed or find joy in your work and social life during winter? If so, you may suffer from seasonal depression, also known as Seasonal Affective Disorder (SAD). It’s a form of depression that occurs at specific times of the year, typically in fall and winter when there’s less daylight.
While it’s normal to feel a bit fatigued on gloomy winter days, for some people, seasonal depression can be a serious and debilitating condition. If you already know you suffer from seasonal depression, you might even be dreading the coming shorter days before you’ve even started feeling depressed. Here are several proven ways to cope with your seasonal depression.
Keep a Daily Routine
The lack of daylight during the winter months can disrupt your internal clock, which makes it hard to stick to a regular sleep schedule. Establishing a daily routine can help regulate your body’s natural rhythms and improve your sleep quality.
Try to wake up and go to bed at the same time each day. Keeping a routine also means preparing for winter before it arrives. When you set up a routine that incorporates things you enjoy, you’re more likely to stick with them through the harder parts of the season. Join a new gym or club, create a weekly hangout with friends, or take up a new hobby you enjoy.
Try Light Therapy
One of the most effective treatments for seasonal depression is light therapy, also known as phototherapy. This involves sitting in front of a specialized light box that emits bright, artificial light, which simulates the natural sunlight you’re not getting. Exposure to this light helps regulate your body’s internal clock. It can improve your mood by increasing the production of serotonin, the “happiness” neurotransmitter.
To benefit from light therapy, use a high-quality light box designed for this purpose. Aim for daily sessions of 20-30 minutes in the morning, just after you’ve woken up.
Nurture Your Social Life
Isolation can make your symptoms of seasonal depression worse. Studies consistently show the positive effects an active social life can have on your mental health. Even when it feels difficult, try to make an effort to maintain social connections.
When possible, it’s best to meet people in person. This gets you outside your home, which means exercise, exposure to natural light, and more personal interactions. But even if the weather makes it too cold for you to venture out, set up a weekly Zoom call or FaceTime with the people dearest to you.
Exercise Regularly
Exercise is a powerful tool for managing every form of depression. Engaging in physical activity releases endorphins, which are natural mood lifters. Exercise can also help regulate your sleep patterns and improve your self-esteem. Anything that gets your heart rate up can help your mental and physical health. Find an activity you enjoy, whether it’s jogging, yoga, dancing, or other aerobic exercises.
In winter, even on cloudy days, outdoor exposure to natural light can alleviate your seasonal depression symptoms. Try to incorporate outdoor activities into your exercises like hiking, skiing, or even a simple walk in the park.
Talk to a Therapist
If you’re feeling hopeless and are struggling to function day-to-day, talk to a mental health professional. For some people, their seasonal depression requires therapy and possibly medication to manage. Cognitive behavioral therapy is one therapeutic approach proven to alleviate depression symptoms. A therapist can help you challenge your negative thought patterns and guide you toward behaviors that will raise your mood and self-esteem.
To find out more about how therapy can help you cope with seasonal depression,
please reach out to us.
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