Managing Seasonal Depression in the Winter Months

When the weather turns grey and the days get shorter, it's easy to start feeling depressed. Perhaps you have trouble getting out of bed in the morning, or you feel like you're just not yourself anymore. If this sounds familiar, don't worry: Seasonal depression is a real thing that many people face every year. The good news is that there are plenty of ways to manage your mood if you know what causes it and how to deal with it effectively. Here are some strategies for fighting off seasonal depression so you can enjoy winter to its fullest:

Turn off the lights and open the curtains.

Light therapy is a great way to fight seasonal depression.

To start, open the curtains and let in as much light as possible. If you're not getting enough natural sunlight, get a lamp that emits white light. These lamps have similar effects as the sun's rays, but they're less intense and will make it easier for you to fall asleep at night. If you're still struggling with sleeping issues after this change, try switching out your regular lamp for one that emits blue light instead; this type of light helps people stay awake when they want to fall asleep earlier than usual because it suppresses melatonin—a hormone that makes us feel sleepy (and is produced by our bodies only when there aren't enough daylight hours). If these approaches don't work at all for getting rid of SAD symptoms like depression or anxiety then consider using red lighting instead because research has shown that it can help reduce stress levels by slowing down heart rate and suppressing nervous system activity—making it easier for people who live with anxiety disorders like PTSD (post-traumatic stress disorder) or OCD (obsessive compulsive disorder) to relax and feel more comfortable while they're trying out self-care activities such as meditation or yoga classes."

Take a hike.

When you're feeling depressed, getting out of the house is important. It's easy to dwell on the things that are making you feel down and fall into a negative cycle. But taking an active mindset and going outside will help you shift your focus onto something different—and it may even lift your mood!

Hiking is a great way to do this. Not only does it provide some much-needed fresh air, but hiking also gives you an opportunity to exercise and enjoy nature (which studies show can make us happier). Plus, when we wander through unfamiliar territory or navigate a new trail, we're forced to pay close attention so we don't get lost—and this helps clear our minds after being bogged down by work or personal stressors.

Don't be afraid to talk about it.

Don't be afraid to talk about it.

If you're feeling depressed, the first thing you should do is acknowledge that feeling and be honest with yourself. When someone tells us they're feeling depressed, we'll ask them if they think it might be related to the season change. Seasonal mood changes are normal, and people who experience them aren't weak for having them—they just happen as we go through different stages in life.

It’s also important not to feel ashamed of your depression; there’s nothing wrong with feeling sad now that summer is over and fall has arrived! Don't let others make you feel bad about expressing your emotions and thoughts: sometimes the best way to get over something is by talking about it with someone else who understands what you're going through (and doesn't judge).

Talking about depression is a key step in feeling better

Talking about depression is a key step in feeling better. Talking to someone you trust and seeking professional help if you need it are both important steps to take when you're suffering from seasonal depression. You don't have to suffer alone, and while it can be hard to find the right words or feel comfortable discussing your feelings with someone else, it's essential that you do so.

Revive Counseling Center has counselors available, in-person and online, who are ready to work with you to find peace and balance during the winter season.

Conclusion

The bottom line is that seasonal depression can be a real struggle, and not just for you but also for those around you. But there are things you can do to help yourself and others stay positive when winter comes around. If you’re still struggling with seasonal affective disorder (SAD) or have any questions about managing your own mental health during this time of year, be sure to reach out to the team at Revive. We're ready to help you find hope.