This time of year can be hard on a lot of people as the days get shorter and the weather gets colder. Seasonal depressive disorder is a real thing. It means that you feel more down, lethargic, and depressed during a specific time of the year. For most people with seasonal depressive disorder, this falls during the winter time. Usually the winter comes with less sunlight and colder temperatures that isolate you inside. Without nice weather that entices you to go outside, it can be hard to feel motivated to stay active and do things you usually enjoy doing.
Anchor Therapy is a counseling center in Hoboken, NJ with psychotherapists specialized in helping children, teens, adults, and couples with anxiety, depression, relationship issues, trauma, and life transitions.
While seasonal depression is a real thing, there are ways to alleviate the symptoms. Below are some suggestions to feel less depressed during the winter time. If you find that these suggestions are still not helping you then I recommend reaching out to a mental health professional as you may need extra assistance in feeling better during the winter time.
Exercise
Exercise can increase endorphins and upbeat feelings for you. Usually in the winter we feel sluggish and withdraw from the physical activities we are used to doing in nicer weather.
For example, if you enjoy running outside then you may not feel motivated to run in the winter because it is a lot colder and darker outside. If this is the case then you want to find another type of exercise that you enjoy and that you can do inside. Some examples are intramural sports teams, attend an exercise class, join a gym, or run inside.
Usually we walk outside a lot more when the weather is nice, but when it is cold outside we tend to drive or take public transportation a lot more. To get in the same amount of steps for your day, try taking the stairs at work or home rather than the elevator. Think of ways you can move your body the same amount as you would usually move in the summer months.
Eat a healthy diet
Eating healthy is a great way to find more energy in your day. Calories actually give you energy and the different types of food can provide your body with different benefits. In order to stay alert and energized throughout your day, you want to pick foods that help fill you up so that you remain satisfied throughout the day. You want to stay away from a heavy meal that makes you feel sluggish.
For example, if you have a lot of pizza for lunch then you will most likely feel sluggish the rest of your afternoon. This may even lead you to cancel plans and want to isolate yourself later in the day because you are feeling so tired. You want to be mindful of how much you are eating and find some balance in your meals so that you are not eating meals that constantly weigh you down.
Journal
If you want to become more mindful of what is happening with your depressive symptoms then you can try journaling. This is a way you can track any patterns and symptoms that come up. One way you can use your journal is as a diary and write free flowing words about what you are thinking and feeling in that moment. Or you can use your journal to keep track of how you are feeling throughout the day, what negative thoughts are popping up, and what your behaviors are throughout the day.
For example, if you find yourself cancelling plans often then you want to track what your thoughts are that day around the event you cancelled and how you are feeling. This is a way to become more mindful about how you are feeling and if you find a pattern in what you are experiencing. Once you can pinpoint something you want to change then you can make a realistic goal that will get you closer to reaching that achievement.
Get more sleep
Getting sleep is a big part of living a healthy lifestyle. You want to try to get at least 8 hours of sleep each night. If you are not getting enough sleep then it is common to feel a lack of energy throughout the day. On the other hand, if you sleep too much then that could be a problem too. You should not need 12 hours of sleep each night. You also do not need 8 hours of sleep and long naps throughout the day. Usually oversleeping can cause depressive symptoms as well. You want to find a healthy balance with your sleep habits.
Oil diffusers
This is a peaceful way to bring some energy and calm into your home. You can pick a scent that gives you energy or helps you relax. While oils can definitely help you relax or feel better, there is no research showing that scented oils can cure your depression. Using an oil diffuser can be an addition to the other things mentioned here to help alleviate depressive symptoms. But it is not a cure.
Light box
This is another popular item you can buy for your home if you experience seasonal depressive disorder. In the winter months, the days are shorter and you experience a lot less light in your daily life. Having a light box in your home can actually help your brain feel like you are receiving more light in your day. This again will not cure your depression, but it is a way in which you might find helps alleviate some of your depressive symptoms. This can be something that really helps you in the dark, short days of winter.
Get a change of scenery
Usually in the winter months we stay inside most of the time and are a lot less active. If you are cooped up in your home for too long then you will start to feel isolated and down. It is important to get out and make a change of scenery.
Some examples are to go for a drive, go to a friend’s home, go to the movie theater, etc. You want to switch up your scenery in the winter so that it keeps you feeling active and social.
Take advantage of natural sunlight
The days are a lot shorter in the winter months and the weather is rougher. There may not be a lot of hours of sunlight in the day, if at all. When you do notice that it is a sunny day though you should take full advantage of that. Everyone needs Vitamin D and the best way to get that is through natural sunlight.
If you have a lunch break and you notice it is sunny outside then take advantage of it and go for a short walk. This can lift your mood and energy for that day.
There are multiple things you can do to increase your energy and mood during the winter months. If you find that you are still struggling with coping with your depressive symptoms then it is recommended you seek a professional mental health counselor to help you get through this difficult time of year.
Courtney Glashow, LCSW
is a licensed psychotherapist practicing in Hoboken, New Jersey. She specializes in helping teens and adults with anxiety, depression, and life transitions through counseling. Courtney can help NY or NJ residents through telehealth (video/phone) therapy sessions as well.
