Coping with Seasonal Depression

Let’s be honest, winter is a time where many of us struggle with our mental health— especially here in the Pacific Northwest, where I reside. Short, dark days, foul weather, and a dormant social life can take a number on our mood. Seasonal mood changes are normal, and maintaining mental health can take an extra bit of care and attention this time of year. Here are some strategies for improving mood during the darkest time of year.

Tips for coping with seasonal depression:

Sometimes we don’t see the sun in the PNW for days or weeks at a time, so I make sure to get outside for fresh air and Vitamin D when I can

1) Get outside every day, no matter what the weather is doing. It might not always feel enjoyable during the activity itself, but even a few minutes of fresh air and daylight exposure can benefit your mind and body.

2) Give yourself options for things to do in the evening at home that don’t involve screen time (puzzles, crafts, learn a new language, play an instrument, home projects, etc). Engaging in productivity can lift spirits, and doing a variety of activities helps to break up monotonous routines.

3) Keep up with exercise (bonus points if it’s outside!). Break up all-or-nothing thoughts around how long you need to exercise to receive the benefits. A short 15 minute walk or a 5 minute stretching/yoga session can boost mood.

4) Lean into making your home space as cozy as possible so that you look forward to being in that space.

5) Start to get excited about adventures, trips, or other activities in the new year. Engage in some reflection and goal-setting. The anticipation of a pleasant event is often just as exciting as the event itself. Have something to look forward to in the new year.

6) Stay connected with your friends, even when you don’t feel like getting out of the house. Keep in mind that you’ll likely feel better once you are there. Set the bar low for yourself and avoid overcommitting to too many things.

7) Understand that seasonal mood changes are normal— our mental health goes through seasons just like anything else. It’s okay to have a period where you are less active. The extra rest is beneficial for both your mind and body.

8) Try something new, whether that’s a sport, hobby, coffee shop, walking path, or something different. Novelty helps break up unhelpful thinking patterns and stagnant emotions.

If you find yourself struggling with depression to the extent that it’s causing a lot of distress or getting in the way of things at work/school, at home, or in relationships, it may be beneficial to connect with a professional such as myself to explore therapy options. Treatments such as Behavioral Activation, Cognitive Behavioral Therapy, or Acceptance and Commitment Therapy are all evidence-based therapy options for depression, and can help with seasonal mood changes. Contact me to get started.