How To Combat Seasonal Depression
Feeling the effects of shorter days and colder weather? Seasonal depression can make this time of year challenging, but there are ways to lift your mood and manage it. Small, consistent habits can make a big difference in how you feel. Keep reading for some helpful tips!
Get Exposure to Natural Light
Try to spend as much time as possible in natural light. Even just 20 minutes a day outdoors can help, especially in the morning, when exposure to sunlight has a strong impact on mood and your internal clock. If getting outside isn’t always doable, try sitting by a bright window while you work or eat breakfast.
Light Therapy
Many people find that light therapy can be helpful. Light therapy boxes simulate sunlight and can be used for about 20–30 minutes in the morning. It may take a week or two to feel the effects, but for many, it becomes a key part of their winter routine.
Exercise Regularly
Exercise has been shown to improve mood by releasing endorphins and reducing stress. Even light activities like walking, yoga, or gentle stretching can make a noticeable difference if done consistently. Bonus: moving your body during daylight hours can also support more restful sleep at night.
Stick to a Routine
Keep a regular schedule for sleep, meals, and activities. A structured day helps stabilize mood and promotes better sleep, which can be easily disrupted during the winter months. Even adding simple anchors—like waking up at the same time or planning a small enjoyable activity each afternoon—can help.
Prioritize Social Connections
Being social can be hard when you’re feeling low, but reaching out to friends or family—even for a quick coffee, a walk, or a short virtual chat—can improve your mood and give you a boost of positivity. Human connection, even in small doses, helps counter the isolation that often comes with seasonal depression.
Consider Counseling or Therapy
Therapy can provide valuable tools for managing seasonal depression, including cognitive behavioral techniques and strategies for navigating challenging months. If you’re already in therapy, consider scheduling more frequent sessions or checking in before your symptoms typically start.
Stay Nourished with a Balanced Diet
Lean proteins, whole grains, and colorful fruits and vegetables provide sustained energy and support brain health. Omega-3-rich foods like salmon, walnuts, and flaxseed have also shown potential benefits for mood stabilization. Staying hydrated can help with energy levels, too.
Mindfulness and Relaxation Techniques
Meditation, deep breathing, and other mindfulness practices can help you feel more grounded and reduce stress. Apps like Headspace, Calm, or Insight Timer offer guided exercises that are easy to fit into a busy day. Even a few minutes can create a sense of calm and reset your mind.
