4 Tips to Combat Seasonal Depression

Seasonal depression impacts about 5% of adults in the United States. It can cause fatigue, extreme sadness, and hopelessness and even make you feel like you don’t want to spend time with friends or family doing the things you love. Typically, people experience seasonal depression in the fall and winter months. The days seem “shorter”; it’s darker and colder.

We’re approaching summer now. But, if you tend to struggle with this kind of depression each year, it’s never too early to start thinking about how to prepare (and protect) yourself. Dark, dreary days will come around again. Knowing how to combat seasonal depression now will make it easier to deal with it when the seasons change.

With that in mind, let’s cover four tips that can help you combat seasonal depression.

1. Try a Light Box

Light therapy is one of the most common and effective ways to treat seasonal depression. These special boxes give off light that’s meant to mimic sunshine. Even just 20-30 minutes a day in front of a light box can make a big difference in how you feel, even if the rest of the day is dark and dreary.

Nowadays, light boxes are relatively easy to find and purchase. But it’s still a good idea to make sure it’s a safe and healthy part of your treatment plan. Talk to your doctor about light therapy and whether it might be a viable solution for you.

2. Get Social

Again, it’s not uncommon for people with seasonal depression to withdraw from familiar relationships. You might lose interest in things you typically enjoy. You might not want to spend time with family members and friends. Unfortunately, pulling away from people and activities can make your symptoms worse. 

Do what you can to prioritize social relationships, even when you’re struggling. Humans are meant to be social creatures. Isolation is likely to make you feel more depressed and could even start to cause anxiety. You don’t have to go out with friends every day of the week. But, find small ways to connect, whether it’s getting together for dinner once a week or talking via FaceTime with family members every day.

3. Set Up a Routine

Routines benefit everyone, no matter what time of year it is. But, they can be especially effective in managing seasonal depression symptoms. Depending on where you live, days can seem much shorter in the winter months. It’s dark when you wake up, it’s dark when you go to work, and it’s dark when you come home. You might find yourself exhausted by late afternoon.

As tempting as it might be to sleep more often because of the weather and darkness, try to stick to a schedule. Go to sleep around the same time each day and wake up at the same time. Having a routine will provide some comfort. It will also expose you to light at consistent and predictable times each day, so you know you’ll have something to look forward to.

4. Spend Time Outside

It might seem counterproductive to spend time outdoors when the cold, dark weather is causing your depression. But not every day is cloudy and gloomy in the winter. Soak up as much sunlight as you can whenever you can.

Spending time outdoors—even in the fall and winter—can benefit your mental well-being. Being outside can boost your energy, offer a sense of calm and tranquility, and reduce stress. The sun is still behind those clouds, and being out there even for a short period of time can do wonders for your mental health.

Seasonal depression doesn’t have to consume you completely in the winter. Use these tips to fight back against it, and you might actually be able to enjoy the season without feeling so overwhelmed with sadness.

Reach out to learn more about depression therapy and how it can help you all year round.