Tips for Dealing with Seasonal Depression

Some people get excited about pumpkin spice and cozy evenings by the fire when fall and winter roll around. For others, the shift to colder weather and shorter days triggers the “winter blues.”

While seasonal depression can feel like a looming monster, you don’t need to resign yourself to feeling down in the dumps.

What is Seasonal Depression? 

Known to most of us as the winter blues, seasonal depression, or seasonal affective disorder (aptly shortened to SAD) affects roughly 10 million Americans annually. 

Symptoms include low mood, poor motivation, hopelessness, anxiety, fatigue, insomnia, and an increased appetite.

But what is the main cause of seasonal depression?

Experts believe seasonal changes and lack of natural light cause an imbalance in serotonin and melatonin – hormones that regulate mood and sleep. Cold weather also makes it trickier to stay active in the winter months. Minimal time in the sun results in low vitamin D – a nutrient associated with mood regulation.

Bad news ladies, SAD tends to affect us more than men.

How to Avoid (and Reduce) Seasonal Depression Naturally

Diet is a crucial factor in combating seasonal depression (check out the article on superfoods for mental health here).

Here are 5 other tips to help you avoid the winter blues. These can help anyone on the seasonal depression spectrum – from mild to severe.

1. Let the Light In

Light exposure through your eyes and on your skin first thing in the morning is crucial for regulating your circadian rhythm and mood. Natural light boosts your mood and energy levels and prepares you for quality sleep at night.

However, sunlight is hard to come by in winter, leading to lethargy.

We suggest finding ways to get as much light as possible. 

• Open your curtains at night to maximize natural light exposure in the morning. 

• If you work from home, move your desk to a window.

• Install bright LED bulbs in your home and keep them on during the day.

• Exercise outdoors when the weather allows.

You can also invest in a lightbox to simulate sunlight. Just 30 minutes of light therapy in the first hour after waking up can improve your mood and sleep. Here is a great lightbox from Amazon.

2. Don’t Skip Exercise 

There are few things on earth with as many benefits as regular exercise. It boosts your serotonin levels and helps to regulate your body clock (if you do it in the morning).

We know going to the gym can feel impossible when you want to curl up and watch Netflix. But just 30 minutes of intentional tjonal movement a day will make you feel better. Even better if you can get outside in the winter sun.

We love guiding yoga flows in our TCR membership program to nourish your body and mind when you’re in a slump.

3. Make Your Sleep Routine Ironclad 

One of the worst symptoms of SAD is either sleeping too much or too little. Both scenarios are disastrous for energy, mood, immunity, and productivity.

Implementing sleep hygiene practices and sticking to a strict bedtime routine can combat SAD.

• Go to bed and wake up at the same time every day. 

• Avoid bright light and screens roughly 1-2 hours before your set bedtime.

• Create a bedtime routine that includes gentle practices to encourage relaxation – a warm bath with lavender oil, gentle stretching, journaling, listening to an audiobook, or doing gentle breathwork.

In our monthly membership program, we guide breathwork and meditation workshops tailored to calm the nervous system.

4. Take Extra Vitamin D

Vitamin D is the “sunshine nutrient” that plays a pivotal role in immunity and mood regulation. Unfortunately, less sun and time outdoors mean a significant drop in healthy vitamin D levels. 

If you live in the Northern United States or another cold climate in the Northern hemisphere, experts suggest taking a vitamin D3 supplement in winter. Your doctor will check your levels with a blood test and prescribe a supplement to meet your needs.

You can also eat more vitamin D3-rich foods like oily fish, full-fat dairy products, and egg yolks.

5. Have Some Fun

In Chinese medicine, winter is considered a Yin (or feminine) season – it’s a time to turn inward and reflect. However, neglecting your Yang (masculine) energy is a recipe for the winter blues.

You can recharge your Yang by scheduling time for socializing, engaging in hobbies, and learning new skills. The more you prioritize the things you enjoy the less you’ll want to isolate yourself.

If you’re curious about exploring your masculine and feminine energies, read our post here.

Final Thoughts 

The best tip we can give you is to prepare for the winter months in advance. Don’t wait for the winter blues to take hold before you make a change. 

Start implementing these tips by setting reminders in your calendar six weeks before your symptoms usually start. 

Let us know in the comments; what is your go-to tip to boost your mood in winter?