Dark days bring dark moods. Seasonal depression is thought to affect as much as 10% of the population. Colder, shorter days make it harder to organize social outings and adventures. Hobbies are put on hold for months and months. These feelings go deeper than a temporary lull in happiness. Seasonal depression is a complex condition that robs us of our energy and our capacity for joy. In many cases, the root cause for this shift in mood is chemical in nature.
Today, we’ll explore practical self-care tips to help you cope with seasonal depression.
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Chemistry and Mood
Our mood is closely linked to our bodies’ internal chemistry. As the seasons shift, several variables conspire to tilt our internal ‘meter’ toward seasonal depression. Colder, shorter days mean less opportunity for exercise. They also mean less sunlight, which is crucial to helping our bodies regulate.
Here are some practical tips for gaming that system:
Brighter Spaces
Oftentimes when we’re depressed, we respond by drawing the curtains or closing the shades—physically and metaphorically cutting ourselves off from the outside world. Keeping those curtains open to let in some natural daylight will certainly help. Warm lighting around the house and light therapy boxes can also be useful in helping provide that boost we normally get from a little sunshine.
Winter Greens
Adding some plants around the house for the winter months can be another good way to combat seasonal depression. Silly as it may seem, talking to plants has been shown to be good for their health—but you may also find it’s good for you as well. Giving them names may give you a good reason to get out of bed in the morning.
Create Routines
Establishing a healthy routine is critical to regulating the chemistry of your body. There are three main areas to focus on, none of which will come as a surprise: consistent bedtimes, healthy meals, and light exercise. Consider making a daily checklist to help yourself stay on track. You don’t have to be too ambitious with these routines. Instead, think of them as a starting point.
- Set a bedtime; put your phone out of reach.
- Schedule your meals; try to include veggies and fruits.
- Light exercise can be as simple as a 15-minute walk.
Look Ahead
Normally we want to stay grounded in the present, but for those struggling with seasonal depression, it’s important to give yourself things to look forward to. Consider scheduling some fun activities you can look forward to throughout the winter months. Plan some get-togethers with friends, concerts, or a trip somewhere warmer and more hospitable. Even something as simple as a three-day weekend away from home to explore a new city can keep you looking toward the future.
Connect with Others
Seasonal depression and a desire to isolate go hand-in-hand, but connecting with others is a key component in disrupting the cycle of depression. As a result, consider these winter months a good time to try new things or connect with others online. You might schedule a weekly chat with old college friends, find a group to play board games with, or join a book club.
Set Realistic Expectations
Holiday planning is another aspect of seasonal depression—one we sometimes overlook. Many experience a fair bit of anxiety over traveling home for the holidays, or having family come to visit. It can also be a time of tremendous financial stress. Do yourself a favor and dismiss the notion of a perfect holiday season. Instead, focus on setting realistic expectations for the holidays.
Counseling
Seasonal depression is a serious condition, one which can be difficult to manage on your own. It can impact your ability to function at work and connect with family at home. It’s important to know that you aren’t alone in this. If you’re looking for support, please let us help. Reach out today to schedule a consultation for depression treatment. We can get through these dark days together.
