How to Beat Seasonal Depression

Do you notice yourself feeling heavier and more easily upset in the winter months? Chances are, the shorter hours and less time with direct sunlight are taking its toll on you. You’ve likely been affected by seasonal affective disorder (aka SAD – fitting name, right?) SAD is likely caused by the seasonal changes of daylight savings in the winter months that cause changes in your body’s circadian rhythm. Your circadian rhythm is the 24-hour clock that regulates your body’s functions during the day and night. Around 4-6% of people experience SAD, but about 20% of people experience some mild form of seasonal depression. To help manage SAD, here are a few things you can do. 

Talk to a Doctor

Since seasonal affective depression is technically a form of depression, talking to a mental health professional or a doctor is a great first step. Your doctor will be able to tell you if you have SAD, some mild version of the seasonal disorder, or another form of depression. Before taking it into your hands to “cure yourself,” talking to someone with years of experience and research is a good idea. They can not only let you know what’s really going on, but can also help with suggestions and ways to improve your lifestyle. 

Try a Light Box

Also known as phototherapy boxes, they give off light to mimic sunshine which can help to lower or fight the feelings of SAD as found out by the Mayo Clinic. The light from these phototherapy boxes is stronger and in different wavelengths than regular light bulbs. That means that these lights are much brighter and provide different effects than the average lightbulb. To use, you sit in front of the phototherapy boxes for at least 20-30 minutes a day. According to the Mayo Clinic reports, this will result in a chemical change in your brain to change your mood in a positive way. It’s suggested that you use this within the first hour or two of waking up. 

Get Moving

Another great way to introduce a bit more extra “happy hormones” into your everyday life is by getting active! Getting at least 20-30 minutes of regular exercise on a regular basis has been proven to reduce depressive moods and increase overall happiness and productivity. The best part is, there are so many different ways to work out that will best suit your lifestyle! You can head outside for a morning jog or walk with your friends to get active. You can sign up for a gym membership to stay fit too! If it’s too cold to go outside or leaving your house isn’t quite an option, you can opt to do at-home workouts on a yoga mat or with weights you may have! Any form of exercise will increase the amount of dopamine flowing through your body, fighting through those sad, winter feelings. 

Stick to a Solid Sleep Routine

No matter how tempting it might be to sleep in on a dark, cold day, it’s really important to stick to a regular sleep schedule – even in the wintertime! This means waking up at the same time on weekdays and weekends, regardless of school and holidays. Create a solid nighttime routine that involves getting ready for bed at a reasonable time and putting away all devices and blue light within a couple of hours of wanting to fall asleep. It’s important to get at least 7-9 hours of sleep every night, so get in bed before that and calculate accordingly. Set an alarm (or multiple if you have a harder time waking up) at the same time(s) each morning. Most importantly, make sure to actually get up at that time and begin a productive day! Write in a journal, get a workout in, or eat a healthy breakfast, but at all costs… avoid laying around on your phone for hours!

Remember

Remember, winter is a tough season for everyone, and each person physically and mentally will react differently. If you experience any feelings of sadness or depression that seem out of the ordinary, talk to a professional to take steps to better your mental health! Sometimes, there isn’t really much wrong other than the fact that the new, dropping temperatures have taken a toll on us physically, so follow a few of the above tips to get back on track!