
As the days grow shorter and the weather becomes colder, you may find yourself with seasonal depression or Seasonal Affective Disorder (SAD). Whether you live in one of the U.S.’s snowiest cities, coldest cities, or just feel the effects of a 4 PM sunset, SAD afflicts millions every year. Seasonal depression can bring about a wide range of emotional and physical challenges like fatigue, feelings of hopelessness, and more. As we head further into the winter season, we’ve compiled 11 top seasonal depression tips from experts to help you beat SAD. Whether you’re having trouble finding happiness in your rental home in Syracuse, NY, feeling the effects in your apartment in Boulder, CO, or can’t get out of a funk in your Fairbanks, AK home, you’re sure to find something to help you this season.
1. Be kind to yourself
First and foremost, it’s important to recognize your emotions and validate your feelings. Although it can be frustrating to feel this way, please try and take it easy. After all, “the winter time is intended to be a time for slowing down, bundling up, and hibernating,” says Aliya Saulson, MSW, LCSW from ChangeWell Psych. She also reminds us to “practice heavy compassion as no depression drastically improves with increased shame.”
2. Manage your expectations
“During times of low mood and depression, we can be especially hard on ourselves because we maintain the same expectations on our worst days as we do on our best,” says Paul Singh, MA, LMFT, Whole Wellness Therapy. Expecting yourself to complete normal tasks like cleaning the house, cooking dinner, and going grocery shopping can add unneeded stress, especially when simply getting out of bed can be a struggle. Thus, “adjusting our expectations during these depressive periods and showing ourselves much-needed empathy and compassion can help us feel better about the tasks that are within our bandwidth,” says Paul. “By showing ourselves compassion and setting more realistic expectations, we can feel more confident about what we do accomplish, ultimately reducing the time we spend in those dark places of depression,” he continues.
3. Connect with nature
A great seasonal depression tip is to incorporate vegetation. “Plants not only purify the air but also bring a sense of calm and connection to nature,” says Denver Counseling Solutions, an accessible and effective counseling home in Colorado. Filling your home with houseplants can help bring more life and vibrancy into your space while creating a calming atmosphere. Additionally, caring for a house plant or a few can provide a needed sense of purpose and routine. Not to mention, their natural beauty can help improve your mood and reduce stress.
4. Get lit
The lack of sunlight can definitely impact your mood, but luckily there are some alternatives for you. “A light therapy lamp used in the morning can mimic sunlight and boost energy levels,” suggests Kayla Davis, LCMHC of Solace Counseling and Consulting. Using light therapy is a great way to help regulate your mood and increase your energy level.
Another option is to use dawn simulators which “gradually increase light in the bedroom to stimulate a natural sunrise and improve walking experiences,” describes Ascend Wellness Coaching’s Alex Durham.
If you’re looking for a less expensive option, try to “maximize natural light exposure by spending time outdoors especially during midday, even on cloudy days, [or] sitting near a window and opening your curtains,” can help, suggests Alex.
5. Stick to a routine
Creating and sticking to a routine can be especially beneficial during these tough winter months.
Although it may be difficult to get out of bed, “get yourself a consistent wake-up time and actually get out of bed—no scrolling, no snoozing,” suggests Jazmine Danielle, holistic wellness coach of Queendom Cultivation. Begin with a simple task like “washing your face, making your bed, brewing some tea–whatever helps you start moving.”
At the end of the day, try to go to sleep at the same time. “Maintaining a consistent sleep schedule is a cornerstone of good sleep hygiene, helping regulate your body’s internal clock,” says Denver Counseling Solutions. “This consistency can improve the quality of your rest and make it easier to wake up feeling refreshed.”.
When starting this new routine, don’t forget to be easy on yourself. Dinovitz Counseling’s Noam Dinovitz reminds us to emphasize self-compassion as it can be difficult to begin and stick to a new routine. “If you go off your regular course, try to look at each day as another opportunity to get back on track,” says Noam.
6. Top seasonal depression tip: practice mindfulness
As seen in the popular slow living trend, practicing mindfulness can improve your mood by helping you be present and focus on what truly matters. For example, “consider practicing mindfulness or meditation to stay grounded,” suggests Gracepoint Recovery Services’ Tammy Vaughan, MSW, LCSWA, LCASA. Breathwork, meditation, and focusing on body sensations can help enhance emotional regulation. Other “practices such as journaling or mindfulness to stay connected to your emotional well-being throughout the season,” continues Dani Dimitrova, LCSW of MindSpace Counseling. Being observant of your thoughts and feelings can help you to stay present and reduce negative thought patterns.
7. Exercise regularly
A perfect opportunity to stick to your new year’s resolution, exercise can also help boost your mood. Attune Counseling Center’s Lindsey Yochum, LMFT especially recommends engaging in physical activity while connecting with others. “By combining movement with social interaction, you not only benefit your body but also strengthen your mental wellness,” says Lindsey. For example, you can call up your friend to go for a nature walk, try a new workout class, or join a recreational sports league. Involving a friend, family member, or even pet in your activity can make the experience more enjoyable. Lindsey also reminds us that “the goal isn’t to excel at the activity or reach perfection—it’s to care for yourself and prioritize your mental health, simply choose something you’ll enjoy, and focus on the positive energy it brings to your life.”
8. Eat healthy
When in a depressive state remembering to eat can be difficult, but try your best to fuel your body. For example, “enjoying mood-boosting foods like bananas, salmon, and yogurt can make a difference,” says Kayla. When making a meal try to make it balanced to ensure you’re getting the proper nutrients.
9. Make plans
Another top tip for seasonal depression is to prioritize socialization. While it’s tempting to stay inside, try to make plans with your family and friends. “Connecting with others, even in small ways, can shift your energy and remind you that you’re not alone,” says Jazmine.
For example, consider “establishing a weekly date night with your partner or making plans with friends that you can look forward to,” suggests Rise and Flow Counseling’s Michelle Paget, LCSW PMH-C RYT. You can also look into social events in your area, try a group workout class, or simply video or phone call someone to help combat any feelings of isolation.
10. Create a cozy environment
If you are staying inside, try looking to the Danish for help. Consider bringing aspects of hygge into your home this season to achieve the ultimate level of coziness. Making your space feel comfortable, calm, and content can greatly improve your mood. Add cozy blankets, light candles, and calming scents like lavender, peppermint, and citrus to create a cozy and calm environment.
11. Seek help if needed
We hope these tips have helped you to combat SAD during these cold and dark months, please seek professional help if you need it.
Once again, if you do require more serious help please “visit your PCP for your annual physical, reach out to a new or existing therapist to check on availability, and, if using medication, make a plan with your prescriber so that meds can be adjusted quickly and effectively,” reminds Philadelphia Talk Therapy.
Disclaimer: Rent does not provide medical advice. This article is for informational purposes only and is not intended to diagnose, treat, or replace professional medical consultation. Always seek the advice of a qualified health provider for any questions you may have regarding your health.