How To Kick Seasonal Depression’s Ass
Every year around mid-to-late November, I feel a sense of dread as the days get shorter and the air becomes chillier. Although I generally love the colder weather, cozy sweaters, and warm drinks that this time of year brings, I know what’s lurking around the corner for me once the winter holidays are over: seasonal depression. Seasonal Affective Disorder (SAD), as it’s officially known, affects millions of people worldwide every year, with symptoms including lack of motivation, low energy and mood, increased sleep, difficulty concentrating, negative thoughts, and isolating from friends and family.
If you are someone who has regularly experienced any of these symptoms seasonally, all is not lost. There are many ways to fight the effects of SAD. As someone who has battled seasonal depression for more than 20 years, I’ve tried many different techniques to try and boost my mood and energy level during the cold, dark winter months, and wanted to share the things that really worked for me. So, without further ado, here are the best ways to take back control of your mental health and kick seasonal depression’s ass:
Get More Light
Light deprivation is one of the biggest reasons why people suffer from SAD. During winter months when your exposure to sun is reduced, your circadian rhythm can become dysregulated and your body can become deficient in serotonin and vitamin D. This leads to poorer sleep, decreased mood and energy, and a weakened immune system, all of which contribute to depression. To counteract this, try absorbing as much sun as possible during the day. I’ve found that taking walks in the afternoon when the sun is highest in the sky and leaving my blinds open when I’m indoors helps maximize my sun exposure, and improves my mood.
Sun exposure is the optimal way to absorb more light, but if you live in a part of the world where sunlight is scarce, have a schedule that doesn’t allow for extra time in the sun, or don’t want to go outside in the cold, light therapy is a great substitute. Light therapy involves using a special lamp that is a bit brighter than typical indoor lighting. It mimics the effects of daylight, helping to reset your sleep cycle and increase your serotonin production. I personally use a desktop therapy lamp to use while I’m working, but there are also floor lamp models available if you prefer using it in your living space.
Improve Your Sleep
Having an inconsistent sleep schedule can really derail you, especially during months when lack of sunlight is already wreaking havoc on your sleep patterns. Lack of sleep is linked to negative emotions, high cortisol levels, low serotonin, and low energy. All of these can contribute to seasonal depression. However, sticking to a strict sleep schedule can help you avoid these negative consequences, since it reinforces your circadian rhythm and allows you to get better rest.
I’m someone who has struggled with sleep for years, but once I dialed in a consistent night routine, I found it easier to fall asleep, stay asleep, and wake up refreshed. There are many things you can do to improve your sleep hygiene, like eliminating screen time before bed and making an effort to go to sleep at the same time every night. We’ve also written a couple of articles about how to shut off your brain before bed and optimize your sleep, so check those out for some more ideas on how to nail down a bedtime routine that leaves you feeling rested and refreshed.
Tweak Your Diet
The foods that you eat can have a huge effect on your mood, so it’s important to make sure your diet is balanced. Try to avoid processed foods with added sugar and instead focus on eating fruits, vegetables, whole grains, and lean meats. Foods that are rich in omega-3 fatty acids, like salmon, walnuts, and flaxseeds, are particularly good for your brain health in the fight against depression. Those foods can be a bit expensive, so you can also take an omega-3 supplement as an alternative. In addition, eating foods that are high in vitamin D, like mushrooms, egg yolks, and tuna, can help offset any deficiency you might experience from decreased exposure to sunlight.
As great as alcohol and caffeine can be, it’s best to avoid them if you are experiencing symptoms of depression. Alcohol not only disrupts your sleep, but it’s also a depressant, so consuming it can enhance feelings of hopelessness and keep you feeling low on energy. Although caffeine can give you an initial energy boost, you often end up crashing later, causing you to feel grouchy and tired. Caffeine also messes with your sleep by stimulating your nervous system. I cut out both substances permanently a few years ago, and can tell you that my overall well-being has improved immensely.
Practice Meditation
Meditation is an excellent way to improve your mental health. The act of observing your thoughts without judgement helps break the cycle of rumination that can lead you down a path of depression. Meditation also keeps you focused on the present moment instead of dwelling on the past or worrying about the future. Perhaps best of all, regularl meditation can increase gray matter in the areas of your brain that deal with emotional regulation, self-awareness, and memory!
If you’re new to meditating, apps like Calm and Headspace can help guide you into a meditative state. I would also recommend trying Yoga Nidra before bed, which is a form of guided meditation that aids in sleep and relaxation. But meditation doesn’t just have to involve sitting alone with your thoughts. There are plenty of ways to reap the benefits of mindfulness while being a bit more active. Walking meditation, gardening, or sitting down with a mindfulness coloring book can all simulate the same peaceful state of mind.
Be Creative
Speaking of coloring, my next tip is to add some creativity into your day. Self-expression is a great way to process your emotions and get them out of your head. Creativity can also put you into a “flow state,” which occurs when you’re fully absorbed by a task. Entering into a flow state can take you out of your depression by allowing you to focus intensely on the present moment. In addition, making something usually gives you a sense of accomplishment and improves your motivation for future creative endeavours.
I know from personal experience that it can be hard to find the initial motivation to be creative, especially when you’re in a depressed state. My advice is to set a timer for 10 minutes and try to make something. It doesn’t have to be fancy or complicated; it could be as simple as a stick figure. It doesn’t even have to be art; you could write a song, decorate some cookies, saw some wood, or take your camera out for a photoshoot. Once you get going, you might find yourself in a flow state, and may want to continue your activity beyond the 10 minutes.
Spruce Up Your Environment
Your direct environment can have a huge effect on your mental health. Excess clutter can make you feel overwhelmed and stressed, raising levels of cortisol and simulating the mental disorganization that is often experienced with depression. Similarly, a boring, dreary environment with blank walls can make you feel depressed and sad. It’s important to pay attention to the noise levels and air quality as well, since they can both negatively impact your mental health.
When you’re faced with a boring or chaotic environment, you can take steps to spruce it up a bit. If clutter is your problem, pull a Marie Kondo and only keep the items that spark joy. If your home or office is as blank and uninspiring, get a desk plant, add some vibes by placing LED lights behind your desk or in your bedroom, or put up a piece of artwork that makes you smile. You can also adjust how your environment smells by using a diffuser and some essential oils. Aromatherapy is well known to improve mood, since certain smells can help calm your limbic system, the area of the brain responsible for emotional regulation. Some of my favorite, soothing scents are eucalyptus and lavender.
Be More Social
As an extreme introvert, I tend to avoid social situations. However, I have to admit that being around people I enjoy does have a way of lifting my spirits. Sharing your experiences and venting your feelings to a supportive group of friends or family can create a sense of security and break up your negative thought patterns. Social interactions also stimulate the release of dopamine, a chemical in your brain that is linked to feelings of motivation and pleasure.
I’m lucky enough to have a great group of people that I climb with multiple times a week, some awesome virtual coworkers, and a great family, but I know it can sometimes be hard to find your tribe. If you’re on the hunt for new friends, try joining a club that caters to one of your interests, signing up for a team sport, or volunteering for a cause that’s important to you. All of these are great avenues for expanding your social circle.
Get Regular Exercise
This one is probably obvious, but no less important than the other items I’ve mentioned that help fight SAD. Exercise is one of the best ways to boost your mood when you’re feeling down, mainly because of all the feed-good brain chemicals it stimulates. Participating in physical activities triggers the release of endorphins, which causes a sense of well-being that combats the hopelessness of depression. Exercise also increases serotonin and dopamine and reduces stress and anxiety.
It can be hard to exercise when you’re feeling depressed, so I suggest starting small. Go for a short walk outside. Set an easy goal at first, like aiming to move at least 5 minutes a day, then try challenging yourself to go longer. Zone 2 cardio is a great way to get in some exercise without having to work too hard. Picking a fun activity like bowling, dancing, or jumping on an electric skateboard can also help you trick yourself into exercising. Even just showing up to the gym can go a long way. One trick I use to get myself to the gym when I’m feeling depressed during cold weather is to leave my workout clothes on a radiator the night before so that I’m more inclined to put them on in the morning.
See A Professional
If you’ve tried all of the above and still find yourself overwhelmed by your symptoms, it may be time to seek out professional help. A good therapist can give you tools to manage your depression and/or prescribe medication to help stabilize your mood. Cognitive-behavioral therapy (CBT) is particularly helpful for those who suffer from SAD. I personally have had great experiences with Dialectical behavior therapy (DBT), Internal Family Systems (IFS) therapy, and NeuroAffective Relational Model (NARM) therapy as well, so you may want to try those if CBT is not your thing.
Depression can be caused by physical reasons as well as mental, so making an appointment with your doctor is a good idea if your symptoms persist. A blood test will shed light on whether you have any medical conditions that can contribute to the symptoms of depression, such as thyroid issues, hormonal imbalances, or vitamin/nutrient deficiencies. Your doctor can recommend a treatment plan and monitor your progress over time, making sure that you’re on the right track. It’s also a good idea to get some guidance around supplements like vitamin D, iron, and magnesium, which are helpful in fighting several symptoms of depression, but can cause harm if used incorrectly.
