How to Manage the Winter Blues and Seasonal Depression
Do you find yourself dreading the time change every fall? Do the long, cold winter nights seem to drag on endlessly? If this sounds familiar, you might be experiencing seasonal depression or Seasonal Affective Disorder (SAD). Many people feel overwhelmed by these winter blues, especially during the fall and winter months.
According to the Cleveland Clinic, about 4 to 6 percent of the population may experience SAD during the colder months. Seasonal depression is often linked to the loss of sunlight, which affects mood and energy levels. Monarch experts explain, “People often say, ‘Every year at this time, I get the blahs and I don’t understand why.’ When the time changes, and we spend more of our waking hours in darkness, it can have a significant impact.”
Seasonal affective disorder symptoms, including depressed mood, fatigue, lack of interest in everyday activities, low self-esteem and others, can feel especially strong for those who love being outdoors. Monarch experts add, “If you’ve been used to spending time outside all summer, the cold and dark of winter can feel like a big shift. It’s a stark contrast for some people.”
If you’re wondering how to fight these winter blues and improve your mood during the fall and winter months, here are some helpful tips:
1. Increase Natural Sunlight
One way to ease seasonal depression is to increase exposure to natural sunlight. Monarch experts recommend bundling up and taking a walk or jog outside for about 30 minutes, especially around 10 a.m., when the sunlight is most effective. Getting outside for exercise can also improve your overall well-being and reduce SAD symptoms.
2. Sit by a Window
When you’re inside, try to sit near a window to soak up as much natural light as possible. There are also therapy lights designed to mimic sunlight, which some people find helpful for managing seasonal depression.
3. Enjoy the Winter Weather
It may seem difficult, but learning to enjoy the winter weather can help lift your mood. Go outside with friends, whether it’s light or dark. This can help you stay connected and reduce feelings of isolation during the colder months.
4. Stick to a Routine
Keeping a regular daily routine can help you feel grounded. Stick to regular sleep schedules and choose healthy foods. Eating too many sweets or carbohydrates can worsen SAD symptoms and leave you feeling sluggish.
5. Consider Vitamin D Supplements
Talk with your doctor about whether a Vitamin D supplement might help with seasonal depression. Many people find that a boost of Vitamin D can help manage SAD symptoms caused by the lack of sunlight during the winter months.
6. Be Safe Outdoors
If you run or exercise outside during the winter months, make sure to wear reflective gear if you’re out early in the morning or after dark. This ensures you’re safe and visible to others.
“Bright light therapy can be very helpful,” say Monarch experts. “We recommend using it to help manage seasonal depression symptoms and improve mood during the darker months.”
By following these steps, you can reduce the impact of seasonal affective disorder symptoms and fight off the winter blues, helping you feel better and more energized during the colder months.
Seek Professional Help for Seasonal Depression
If you think you might have seasonal depression or SAD, it’s important not to self-diagnose. Monarch experts advise checking in with a counselor or therapist who can assess your symptoms. “It’s always a good idea to evaluate what’s going on and make sure your symptoms aren’t related to clinical depression,” they say.
If you’re looking for support, Monarch’s Open Access service allows individuals to walk in for their first visit. For more information or to schedule an appointment, call Monarch at (866) 272-7826. You can also watch the video below for more tips on managing winter blues and seasonal depression from Monarch’s experts.