5 Coping Strategies for Seasonal Depression
Winter is just around the corner, which means shorter, darker days, colder temperatures, and more time indoors. While some people love the coziness of the season, others really struggle with the cold weather and lack of sunshine. Some people even have to combat seasonal depression year after year.
Seasonal depression—often referred to as Seasonal Affective Disorder, or SAD—is a type of depression that happens around the same time each year. It’s usually triggered by darker days and less sunlight. When you have seasonal depression, your symptoms can include everything from feelings of sadness to chronic fatigue. You might lose interest in things you typically enjoy and experience changes in your eating and sleeping habits.
So, if you struggle with seasonal depression, how can you cope this winter?
1. Aromatherapy
There is a particular area of your brain responsible for moods and your body’s internal clock. It’s the same area that feels off when you’re experiencing seasonal depression. One thing that can have a positive influence on that area of the brain is aromatherapy.
Certain scents can help you feel calmer and even boost your mood. For example, try lavender to help you relax or essential oils from the poplar tree to help with feelings of sadness or depression. You can add a few drops to a warm bath or utilize them in a diffuser to feel calmer and happier during cold, dark days.
2. Lightboxes
Lightbox therapy is extremely popular for people with SAD. Specialized lightboxes can simulate the different wavelengths we usually get from the sun, which regular lights can't do. In as little as 30 minutes each day, using a lightbox can boost your mood, give you more energy, and reduce the feelings of depression.
3. Exercise
Getting physical is a fantastic way to fight off the symptoms of depression—including seasonal issues. If you can, find a way to work out in nature for an extra boost. If you live in an especially cold or snowy area, try to embrace it by hiking, skiing, or ice skating. You might have more fun than you think!
But exercising indoors is extremely helpful, too. Try a home workout program or head to your local gym. Exercise is a natural mood booster and can leave you feeling mentally and physically healthy even when it’s cold and dreary.
4. Establish a Routine
Having a routine or schedule is beneficial all year long, but it’s even more critical in the winter. People with seasonal depression often have sleep issues and not wanting to get up, staying up too late only to be exhausted the next morning.
Establishing a sleep routine to get you ready for bed each night is particularly helpful for combatting this. By going to bed at the same time each night and waking up at the same time each morning, you’ll start each day with a more positive and productive mindset.
It's small changes that will can a big difference.
5. Keep a Journal
Journaling is a great way to manage your mood and symptoms of depression. When you can, take a few minutes to write down what you’re feeling and why those negative thoughts can ease up a bit. A good rule of thumb is to keep a small notebook or journal with you wherever you go.
When those negative thoughts start to creep in, write down how your thoughts and feelings are a form of self-care. Eventually, you can look back on previous entries to see how far you’ve come and which management techniques work best.
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If you’re really struggling with seasonal depression, keep these coping strategies in mind, but also know that you don’t have to go through it alone. Feel free to contact me for more information about seasonal depression, or to set up an appointment.