How To Prepare for Seasonal Depression

Photo by Angie Vasquez

Most of the winter holidays have come and gone; leaving long, cold and dark days ahead. If you enjoy commuting to and from work in the dark, you’ve probably never experienced the winter blues. For the rest of us living in the northern hemisphere, we know what to expect, and yet, we’re still not emotionally prepared for the low mood, fatigue, hopelessness and social withdrawal.

Seasonal Affective Disorder (SAD) is a form of depression that can occur during the winter months when the days grow shorter and the nights longer. Up to three percent of the population is affected by seasonal depression, which mainly affects people in northern climates. Because the symptoms can be subtle, you may not even realize them.

Symptoms of seasonal depression can include feelings of hopelessness, oversleeping, low-quality sleep, changes in eating habits, social withdrawal, loss of interest, low energy, or fatigue. One of the best ways to treat SAD is to learn more about the symptoms and onset (when they began). When you educate yourself, you can be better equipped to work through your feelings. Here are four tips for dealing with SAD and making the most of the winter months.

4. Get Outdoors

Spending time outside has been proven to enhance mood, relieve stress, and promote healing. When we go outside, we also increase our levels of vitamin D which helps energize us naturally. The outdoors can significantly benefit individuals experiencing seasonal depression. 

Exposure to natural light is one of the most effective treatments for SAD because it helps regulate the body's internal clock and increases the production of serotonin, which is associated with mood elevation. Daily walks, hiking, or sitting in your local park can help your mood, reduce stress, and increase physical activity levels, which are all beneficial for mental health. To make your outdoor experience more enjoyable, choose layers that will keep you comfortable and dry. 

A combination of natural light, fresh air, and physical movement can fight feelings of tiredness and low mood associated with seasonal depression. Connecting with nature improves relaxation and encourages a positive mental state. Studies have shown that even short periods spent outdoors can lead to increased overall well-being, making outdoor activities a valuable component in managing and alleviating the symptoms of seasonal depression (American Psychological Association). 

You can plan for a vacation to break the monotony of the cold, dark winter months. Visiting friends and family or enjoying a warmer climate can help alleviate seasonal depression symptoms. When we change our environments, we gain perspective and allow ourselves the clarity to move forward in a positive, more productive way. Temporary adjustments like these can help ease the winter blues.

3. Pick Up A New Hobby

Here in Alaska, we are blessed with endless landscapes and opportunities to get outdoors to try new hobbies year around. From hiking, packrafting, and camping to cross-country skiing and ice skating, Alaskans have it all.  One of my favorite winter activities is meeting friends and going on day trips to different areas in the Kenai Peninsula, where I live. We bundle up, take our cameras and drones to find frozen winter landscapes and wildlife to photograph. There are times we have to hike into places that require us to snowshoe or cross country ski. It is a way for us to bond with nature and connect with one another on a deeper level.  

Starting a new hobby can be beneficial for those with seasonal depression because it can provide a sense of purpose, accomplishment, and pleasure. You can break up the negative thoughts when you find something that engages you.  Hobbies can give us a sense of routine and structure that can stabilize us in moments of emotional distress. Learning new skills or participating in creative pursuits can boost self-esteem and provide a sense of achievement. Starting a new hobby can enhance one's quality of life, provide a positive focus, and contribute to the overall treatment and management of depression.

Social hobbies, such as joining a club or taking a class, offer opportunities for social interaction during the winter months. Support groups help reduce feelings of isolation. Being part of a group also provides a sense of belonging and community. By meeting new people and building supportive relationships, you can improve emotional resilience.  

2. Healthy Foods

It’s natural to eat more during the cold winter months. Eating nutritious food can play a huge role in alleviating seasonal depression. A diet rich in omega-3 fatty acids, complex carbohydrates, lean proteins, and diverse fruits and vegetables can help stabilize your mood and improve overall mental health. Omega-3 fatty acids, found in fish and other foods, are beneficial for brain health and may reduce symptoms of depression. Whole grains contain complex carbohydrates, which can increase serotonin levels, a neurotransmitter contributing to well-being. And maintaining stable blood sugar levels through regular meals and snacks can prevent mood swings and energy slumps. Many people are vitamin D deficient during winter because of reduced sunlight exposure. If you have access to primary care, you should ask your provider about bloodwork to determine if supplements are needed.

1. Therapy

It used to be taboo to seek therapy for depression and in many cultures it still is. Earlier generations were told that seeking professional help was a sign of weakness, and that speaking about their feelings was the same as airing out family business.

Social and cultural taboos can stop U.S. adults from getting the help they need. So does lack of health insurance and being underinsured (Schrader). Yes, even if you have employer-based insurance, many plans are high deductible and low coverage, leaving you on the hook for hefty out-of-pocket expenses. Also, plenty of therapists don’t accept medical insurance; putting the burden of filing claims after-the-fact on sick patients. And they often charge $200-$400 per session.

However, therapy has become more acceptable in recent years. There are even more affordable ways to communicate with a therapist online or through apps on your cell phone. When you find a reputable therapist, discuss what program will work for you. There are many different types of therapy you can try. 

Light Therapy

Light therapy involves sitting in front of a lightbox each morning. A lightbox or mood lamp can help reset your body’s circadian rhythm, giving you more energy. The light mimics the sunlight you're missing from the longer days of the year. The lamp you choose should have cooler tones and low UV exposure with a lux of 10k at a comfortable distance and have an angle above your eyes. The lamp needs to cover a large area, and you’ll want to use it in the early morning for 20 to 30 minutes daily. If you’re a student, your university may provide light boxes free of charge. 

Cognitive Behavioral Therapy 

Make an appointment and speak with a behavioral therapist about your seasonal depression. This form of therapy addresses depression and helps to deal with the problems by breaking them down into five components to assist in identifying negative thought patterns and improving your mood. The five parts of behavioral therapy are emotions, situations, physical feelings, thoughts, and actions. Exercises like mindfulness meditation, reframing negative thoughts, and breaking tasks into steps (Ackerman) are used in behavioral therapy.

Medication 

Medication is another option to treat seasonal depression. Your physician can assess what medication will be best for your treatment. SSRIs (Selective Serotonin Reuptake Inhibitors) are often what doctors recommend for depression. SSRIs increase serotonin levels in the brain, which can help enhance your mood. If you choose to get a prescription, you should be aware it often takes up to six weeks to begin to feel the effects of the medication. 

Talk to your friends and family about seasonal depression so they are aware of the signs and can understand what you are experiencing. This will help them know how to better support you. 

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Seasonal Affective Disorder is temporary, but there are steps you can take to prepare. Take time to learn more about this form of depression by researching the symptoms and understanding the way you are feeling. Talk with your primary care provider about the different types of therapy for seasonal depression, such as light therapy, behavioral therapy, and medication. Know that you are not alone but if you need to talk to someone immediately, please contact the 988 Lifeline via text, voice, or chat for support. This is a private and free community service. Learn more at: https://988lifeline.org/

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Bibliography

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APA. “Seasonal Affective Disorder: More than the Winter Blue.” American Psychological Association , APA, 30 Oct. 2023, American Psychological Association. (2023, October 30). Seasonal affective disorder.

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Mayo Clinic Staff. “Seasonal Affective Disorder Treatment: Choosing a Light Box - Mayo Clinic.” Mayo Clinic. Accessed 9 Nov. 2024.

Ross, Layton. “Embrace the Outdoors to Beat the Winter Blues | The National Environmental Education Foundation (NEEF).” The National Environmental Education Foundation (NEEF), 18 Dec. 2023.

Schrader, Jessica. “Why African Americans Avoid Psychotherapy | Psychology Today.” Psychology Today, 2 Nov. 2011.

“Seasonal Affective Disorder (SAD) - Symptoms & Causes - Mayo Clinic.” Mayo Clinic, 14 Dec. 2021.

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