How to Fight the Winter Blues: Simple Strategies for a Brighter Season

There are few people who have never felt the pull of seasonal depression during short, cold winter months. Seasonal affective disorder may happen during any season, but for most, depressive symptoms develop or worsen during the winter.

Cold, short days can rob people of some of their typical routines, and low vitamin D levels and a more sedentary lifestyle may cause them to spend time brooding over problems that may not usually feel so bad. The so-called winter blues can be bad enough, but for some they can develop into seasonal depression. In this article, we'll take a closer look at seasonal affective disorder, how people with SAD tend to act, and how you can treat SAD when it occurs.

Understanding Seasonal Affective Disorder

Seasonal affective disorder (SAD) is a type of depression that comes and goes with the seasons, typically beginning in late fall and early winter. SAD is not just the “winter blues” and can be a serious condition that affects millions of people. Effective treatments are available, and it’s essential to seek help from a mental health professional.

Recognizing the Symptoms

Once the depression hits, symptoms mimic those of non-seasonal depression, including loss of motivation and reduced social contact. Symptoms of SAD can both physical, mental, and emotional.

Physical symptoms of seasonal affective disorder can include

• difficulty waking up on schedule
• daytime fatigue
• weight gain
• craving for carbohydrates

SAD mental and emotional symptoms can include:

• low energy
• oversleeping
• difficulty concentrating
• a lack of interest in previously enjoyed activities
• social isolation
• a pervasive feeling of sadness

Symptoms of seasonal affective disorder are similar to those of clinical depression but typically only last until the days start getting longer.

Seeking Professional Help for Seasonal Affective Disorder

If symptoms are severe, it’s necessary to seek help from a primary care physician, psychiatrist, or other mental healthcare provider.

Patients should document their symptoms with a set of free online self-assessment questionnaires from the Center for Environmental Therapeutics. Don’t hesitate to seek help if you’re struggling with symptoms of depression or winter blues.

Light Therapy and Circadian Rhythms

Light therapy is the primary, best-investigated, and most successful intervention for SAD. Light treatment is provided by light boxes, which eliminate UV rays to protect against skin reactions and long-term risks. Bright light therapy allows you to absorb the vitamin D that you may typically get from natural outdoor light in the warmer months.

However, using light boxes is not the only way to treat this deficiency; natural sunlight is a great source of vitamin D and helps regulate melatonin release, so take advantage of sunny days by spending time outside during lunch or weekends. On mild days, you can get greater sun exposure by taking off your coat and allowing your face and arms to soak in some natural light therapy (no longer than 15 minutes at a time to minimize damage to the skin).

Staying Active and Engaged

Just like major depressive disorder, seasonal depression can create a cycle of avoidance and deeper sadness. We avoid the activities we typically enjoy due to SAD symptoms, but then avoiding these activities can worsen symptoms. Build activities into your day to feel competent and accomplished, which is important for well-being.

Balance hard work with fun and meaningful activities to alleviate depression. Doing little things that bring you pleasure, like treating yourself with fresh flowers, can boost your mood.

Exercise has a strong connection to mental health, particularly for those with depression or anxiety.

Nutrition and Wellness

Winter depression can also include dietary pitfalls that can make symptoms worse. When we are cold and feeling depressed, we may tend to turn to high-sugar, high-fat foods to soothe us. While this is normal behavior, being more intentional about our food choices can help us fight seasonal patterns of depression.

Some things to know include:

• Complex carbohydrates like whole grains and fruits can boost energy and mood.
• Dark chocolate can raise serotonin levels and improve mood
• Omega-3 fatty acids can improve mood and cognitive function. You can find these in fish like salmon, or take a fish oil supplement

A well-balanced diet is essential for overall health, but a well-balanced diet also helps to regulate hormones and mood.

Managing Daily Life With Seasonal Affective Disorder

Don’t overwhelm yourself with tasks, especially during the winter when you may not have the same stress-relieving activities. Say no to projects or responsibilities that are not necessary. Complete business tasks on time to reduce stress, and stop procrastinating on unpleasant tasks, like unpaid bills, to free up time for enjoyable activities. Get organized with the tools you need to manage your tasks.

Additional Strategies for Coping with Seasonal Depression

Some other ways you can fight the winter blues is to give yourself things to look forward to. Here are some little ways you can treat yourself:

• Plan mini-getaways closer to home to get a boost and save money
• Treat yourself to local activities, like ice skating or trying out a new restaurant
• Download a helpful app to provide quick access to resources and support
• Socialize and stay connected with loved ones to improve mood

Treating Seasonal affective disorder in Chicago, IL

Educate yourself about SAD and take responsibility for having a discussion about it with your doctor or a mental health professional. Don’t succumb to the inclination to suffer seasonal symptoms as a given burden of normal life in the north. With the right strategies and support, you can beat the winter blues and enjoy a brighter season.

At Williamsburg Therapy Group, our team of doctoral-level Chicago psychotherapists allows you to work with a trained professional that can create a treatment plan, offering a variety of practical strategies, healthy coping skills to improve mental health, and techniques that will allow you to reduce the symptoms of seasonal depression and experience a greater quality of life during the winter months.

Whether you have experienced major depression in the past or seasonal affective disorder is a new challenge, with the right support, it’s possible to treat depression and improve overall well-being. If you have been thinking about seeking talk therapy for seasonal affective disorder, reach out to our customer service coordinator to get matched with a professional who can treat SAD, and offer tools and strategies to manage symptoms and feel an interest in life again.