How to Prevent Seasonal Depression: A Psychologist’s Guide
Can you prevent seasonal depression? While you can't always prevent Seasonal Affective Disorder (SAD), taking proactive steps before and during the darker months may help reduce seasonal mood changes. Regular activity, consistent sleep, light exposure, social connection, and recognizing your early warning signs can all be part of a prevention plan.
Why Does Seasonal Depression Happen?
Cooler temperatures, crisp mornings, changing leaves, and pumpkin spice lattes: the arrival of autumn is a welcome relief for many. The start of the season can feel like the sweet spot in between the baking hot temperatures of summer and the frigid, monochrome days of winter.
But the sweet spot of the season is fleeting: daylight hours dwindle, temperatures shift, and crisp mornings transform to frost. In the Pacific Northwest, we affectionately refer to this as the “big dark” – the time of year when the days are short, rain is plentiful, and we may go actual weeks without seeing the color blue in the sky. It’s a rough few months, to say the least.
Seasonal Affective Disorder (SAD) impacts an estimated 5% of individuals in the US population. SAD is not a standalone diagnosis; rather, it falls under the classification of a subtype of Major Depressive Disorder. Although a substantial number of people meet criteria for SAD, an even larger majority of people experience at least some degree of seasonal mood or energy changes.
While SAD can be a debilitating concern, there are practical action steps that can help prevent seasonal mood changes. Winter blues do not need to be the baseline this season. Taking a proactive, preventative approach rather than a reactive approach can set you up for a better season. The old adage is true: “an ounce of prevention is a pound of cure.”
What Are the Symptoms of SAD?
For the winter variant of SAD, symptoms can include:
- Feeling down, depressed, or “blah” most of the day
- Losing interest in activities you typically enjoy
- Sleeping too much
- Low energy
- Craving carbohydrates or overeating
A subset of individuals experience SAD symptoms predominantly in the spring and summer. Read this blog post for more information about the summer variant of SAD.
How to Prevent Seasonal Depression This Winter
1) Get the calendar out
One way to break up the winter doldrums is to be planful with activity. This is a time of year where the “I don’t wanna” thoughts kick into overdrive. This can lead to cycles of procrastination and avoidance, followed by lower mood and more procrastination. The way to disrupt this cycle is to intentionally plan activities in advance – and schedule them just as you would an appointment or important commitment.
Lower the bar here, and think small. While it can be helpful to have larger events (like a vacation) that generate excitement, it’s even more important to have routine, daily events that create positive feelings. Schedule a recurring coffee date with a friend, join a book club, or commit to a fitness class at your local gym. The more activities are planned ahead of time, the more likely you’ll be to follow through. Check out this post for tips on setting small, realistic goals.
2) Protect sleep and other daily habits
The short, dark days of winter bait us into excess sleep. While it is not harmful in itself to embrace the seasonal shift in energy, oversleeping can be disruptive. Keeping consistent with sleep routines is key for managing seasonal mood changes. Maintain a regular bedtime and wakeup time (even on weekends), limit screen time in the bedroom, and engage in relaxing vs stressful activities before bed.
3) Seek out light and warmth
Consistent, daily light exposure can boost mood and energy by resetting the body’s circadian rhythm. Some individuals seek this out in the form of a light therapy box, while others turn to daylight exposure outside or through a bright window if available.
If you live in a colder climate, it can also be helpful to seek out warm environments such as saunas, heated indoor pools, or simply using a space heater to have more agency over your temperature.
4) Move outdoors on purpose (a little bit counts!)
This one is huge. Daily physical activity can boost mood and endorphins – even a brisk walk around the block. It can be difficult to get outside in inclement weather, but remember: motivation follows action, not the other way around. Consider how you will feel after the activity, and let that be the guiding principle. We can choose to get started even when motivation is low.
Accountability can be helpful here: plan to exercise with a friend, or simply tell someone your plan. Repeated action creates momentum.
5) Know your red flags
What are your early warning signs for seasonal mood changes? Maybe it’s abandoning novels for scrolling too much, avoiding making social plans (who wants to leave the house after 6pm in the winter?), or a general feeling of dreading the season. Understanding and recognizing your personal warning signs helps you intervene sooner.
6) Line up support early
We are not meant to go through life’s difficult times alone. Who are supports to you? Staying connected with friends and family throughout the winter months can improve mood.
When Should You Seek Out Help for Seasonal Depression?
For depressive symptoms that get in the way of daily life or cause significant distress, consider seeking out help from a trusted mental health professional. Therapy options such as Cognitive Behavioral Therapy or Acceptance and Commitment Therapy are effective, skills-focused, and can be short-term. Some individuals also benefit from medication management for their symptoms.
To explore online therapy options for seasonal depression in WA and across 40+ PSYPACT states, schedule a free 15 minute phone consultation with me here.
Winter Doesn’t Need to be the Enemy
Winter may be a difficult season, but intentional planning can help reduce the shock effect of the winter blues. Having events on your schedule that generate excitement, seeking out light and warmth, staying connected with friends and family, engaging in outdoor activity, and understanding your personal warning signs can help stave off seasonal mood changes. With consistent effort, winter can transform from something you merely to survive to a time you fully thrive.
Frequently Asked Questions
Can seasonal depression be prevented?
Seasonal depression cannot always be prevented, but planning ahead and starting healthy habits before symptoms appear may reduce your risk or lessen their severity.
How can I prevent seasonal depression in winter?
Prioritize regular physical activity, consistent sleep, time outdoors and in bright light, social connection, and routines that support your mental health. If you routinely experience SAD, talk with a healthcare provider about treatment options.
When should I start preparing for seasonal depression?
Ideally, start before your usual symptoms begin, often in early fall. If you tend to develop symptoms at the same time each year, use past patterns to plan ahead.
Does light therapy prevent seasonal depression?
Light therapy can help prevent or reduce symptoms of seasonal depression for some people, particularly when started before symptoms typically appear. A healthcare professional can help you determine whether it is appropriate for you.
What's the difference between the winter blues and SAD?
The "winter blues" usually refers to mild, temporary changes in mood and energy during darker months. Seasonal Affective Disorder (SAD) is a form of depression with more significant, recurring symptoms that interfere with daily life and functioning.
Read More from the Summerland Psychology Blog
A Clinician’s Guide to Reverse SAD
Coping with Seasonal Depression
Why People with ADHD are Drawn to Adventure and the Outdoors
You don’t have to love winter, but there are things you can do to make it a little less miserable.
My personal go-to strategies for the winter blues? Getting outside daily no matter the weather, embracing the feeling of being cozy and warm after being cold in the elements, and working on puzzles instead of scrolling on my phone.
Author Bio
Dr. Annie Mueller is a licensed clinical psychologist and founder of Summerland Psychology, a private practice serving adults in Washington and PSYPACT states via telehealth. Her work focuses on anxiety, depression, trauma, life transitions, and supporting athletes and high-performing individuals.
If you’re struggling through this time of year, you don’t need to suffer alone. Reach out to schedule a free 15 minute consultation call to explore how therapy can help. I offer virtual therapy services for SAD across Washington, as well as 40+ PSYPACT states.