Coping with Seasonal Depression: Setting yourself up for Success
Seasonal depression, like many things in our lives, is out of control. However, we can get ahead and behind it once it approaches. For many, seasonal depression begins around the Fall and worsens as we go through January through March. About 10 million Americans experience seasonal depression, which is when their mood and behavior shifts as the seasons change and the amount of daylight becomes shorter.
Since we cannot control the changing seasons, let’s discuss how to mitigate the effects and set ourselves up for success in the dreary winter months.
Accept and validate that seasonal depression is real and natural.
According to John Hopkin’s Medicine, when there is less sunlight and shorter days, this is linked to a chemical change in the brain that may cause seasonal depression. Also, the body naturally makes more melatonin when it’s dark; therefore, more melatonin may be produced when the days are darker. So, when you are sleepy and moody, these feelings are valid and may be directly related to the weather.
2. Make a conscious effort to cultivate community in the Fall months.
When the weather is cooperative for increased activity, forming a solid community in the Fall can be extremely beneficial in the winter months when hanging out with friends can be more difficult. During these months, set yourself up for success by reflecting on who fills your cup, energizes you, and supports you in your community. Use these people as a resource in those months when getting out of bed may become increasingly difficult.
3. Schedule self-care or trips to re-energize.
Scheduling things in your calendar will give your mind something to look forward to. Whether this is a foot massage once a month, a trip to a warmer place, or a day to lay on the couch and order take-out, it is essential to keep looking forward during the gray months. Also, more tangible self-care tips include purchasing a sun lamp to provide sunlight, recommended within the first hour of waking up. Dawn simulators, or alarm clocks with a dimmed light, can gradually wake you up and give the simulation of a sunrise. Aromatherapy can also be helpful when paired with a soothing activity such as a bath.
4. Understand there is a healthy level of distraction.
Although it is important to feel and process our emotions, we must distract ourselves so we do not get stuck in these negative emotions. Distraction looks different based on every individual. Therefore, I encourage you to lean into the things that ground you and you know make you feel good– mood boosters, as I like to call them with my clients! Figure out what will boost your mood, and stick to it during the Fall, so it becomes part of your routine in the winter. For example, a warm shower each night, a piece of chocolate for dessert, movement each morning, 5 minutes of meditation before bed, and face timing a family member can distract, provide happiness, and ground your nervous system.
Overall, the changing seasons represent many varying emotions for some people. Summer ends and the freedom to spend more time outside can be a difficult loss. If you are feeling significantly down, and seasonal depression affects your daily functioning, please schedule a free consultation with a therapist from our team who can help support you during these months!
