7 Actionable Tips for Surviving Seasonal Depression
Daylight savings has made its arrival, and if you’re already struggling with the fact that your commute home lacks sunlight, you’re not alone. Millions of people across the world struggle with Seasonal Affective Disorder, also known as SAD. Our bodies are very in tune with the changing rhythms of the seasons, but our societal demands don’t always allow us the space to slow down, pause, or reset. Sometimes, this can contribute to seasonal depression, and sometimes, our brain just needs some extra support. Here are a few ways you can give that to yourself.
Seek professional support
You don’t always have to exhaust every possible option before asking for help from the pros. Therapy for seasonal depression support is a tool that you can use for accountability to keep you moving forward in the right direction when you know what you should be doing but can’t bring yourself to do it. When you’re feeling off and you don’t know what to do, therapy is a wonderful educational tool that can provide insight and solutions for managing seasonal depression.
Get out into the sunlight
One way to help improve your mood, even if temporarily, is to get outside into the sun. If you don’t have it in you to go for a walk or a long trip out of the house, take a note from the elders and try enjoying a good old-fashioned porch sit. Make yourself a warm cup of coffee or tea, bundle up if you need to, and sit outside in the sun! Bonus points if you invite a friend or neighbor for a chat and some human interaction. If the weather is gloomy, or you struggle with the lack of light in the morning and evenings, try an indoor sun lamp that mimics natural sunlight.
Commit to a regular sleep routine
Hear us out, this isn’t like when you were forced to a bedtime you hated when you were a kid. If you can commit to a sleep routine for just a while, your body will begin to crave it. Regular sleep does wonders for your ability to manage stress and regulate your mood. It certainly is a powerful tool for fighting seasonal depression. If you have trouble falling asleep, try creating a short routine that signals to your body when it’s time to wind down. This can be as simple as switching from big overhead lights to small lamp lights and changing into your pajamas. It might look like doing your skincare routine and having a small bedtime snack. Whatever it is, pick something that is a low lift that you can be consistent with.
Move your body in ways that you don’t hate
Unfortunately, it’s true that exercise really does alleviate the symptoms of seasonal depression. Why unfortunately? Because when you’re dealing with depression, it can be hard to find the motivation to exercise. But fortunately, exercise does not at all mean that you have to go to the gym and throw weights around or run endless miles on the treadmill. Societal standards, diet culture, and other aspects of appearance policing have caused many people to feel resistant to or resentful of the gym. If that’s not you, that’s wonderful! Exercise in a way that you love. But for many people, it’s important to know that moving your body is so much easier to stick to when you do it in ways that feel fun and enjoyable to you. Play frisbee with your dog, do an escape room with your friends, or go walk around Costco twice with a friend. You can even do stretches on the couch or in your bed, and guess what, that counts as movement. The purpose is to get the blood flowing, the lymph moving, and maybe even a few endorphins pumping!
Get social, even if you don’t feel like it
The cost of community is, sometimes, inconvenient. If you’re feeling sad and mopey and you don’t feel like getting ready, that’s okay. AND you will probably feel better showing up to see a friend and getting a reminder that there are good people and things in the world that love you. Doing that regularly can do wonders for your brain. Connection keeps us grounded and reminds us we’re not alone. This is especially useful when dealing with depression, which tends to make us feel like we need to isolate ourselves.
Pick a new hobby
If you have the energy, consider picking up a hobby that has interested you. It can be something you try at home if you want, or it can be something like a class that gets you out of the house and meeting new people as well! Thrift a cookbook and make a new recipe every week, or try a pottery class. The opportunities here are endless. The point is to stimulate your creativity, focus on something new, and redirect your energy into something that might challenge you in a healthy way.
Start a mindfulness practice
There are many ways to engage in mindfulness exercises, but the simplest way is to sit and focus on your breath. Start small, try breathing in through your nose and exhaling through your mouth three times. This helps regulate your nervous system, remove tension from your body, and refocus your mind. If you want to try breathing or meditation, YouTube is an excellent and free way to start!
If you’re looking for additional reading on depression management, check out one of our past blogs: 5 Manageable Steps to Help You Move Forward While Dealing with Depression. At Genesis Counseling, we’re happy to be of help, and we truly hope you’ll consider trying some of these tips and reaching out for counseling support if you need it. Contact us here!
