As the days get shorter, it gets darker sooner, and the weather gets colder, it is natural to feel more fatigued or be in a slightly worse mood. The decreased sunlight can affect the serotonin levels (a mood-regulating chemical) and the time we have to spend outside doing hobbies and spending time with friends. However, for 5% of the population, the changing of the season can cause a form of depression called Seasonal Affective Disorder (SAD). Whether you are experiencing normal winter gloom or SAD, these tips can help regulate your mood.
Tips to alleviate seasonal depression:
- Prioritize social activities: it is easy to put your social calendar on pause during the winter months. This can worsen feelings of sadness or depression during the winter months. Consider moving your hangout indoors to maintain connections with friends and family.
- Move your body: exercise has been shown in studies to be as effective as antidepressants for combatting depression. Exercise routines or daily walks can fall off when the weather turns cold or the usual walking routes are covered in snow. Switching to an indoor-friendly form of movement is a way to help keep depressive symptoms at bay during the winter blues.
- Keep a regular sleep schedule: when it gets dark earlier, it can throw off our bodies’ internal sleep-wake system and disrupt sleep patterns. Keeping a consistent bedtime and wake-up time that allows you enough sleep can help stabilize your mood during the dark months.
- Try a light therapy lamp: phototherapy lamps can help your brain continue to release serotonin even when natural sunlight is scarce. Light therapy lamps are fairly affordable and widely available online, depending on the brand.
- Seek professional help: if symptoms of seasonal depression are interfering with activities of daily living, talking to a therapist can help.
How Can I Help?
As a counseling intern, I can help you explore negative thought patterns, disrupt rumination, and create positive coping strategies. Whether your depressive symptoms are seasonal, cyclical, or persistent, I am here to help you work through these difficult symptoms.
Peyton Davis
Peyton is a counseling intern accepting new clients in Virginia. Peyton has experience in dealing with anxiety, depression, trauma, low self-esteem, and LGBTQ+ concerns.
