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Doctor-Approved Tips to Manage Seasonal Depression

Winter’s in full swing, but your seasonal depression doesn’t need to be. Read on for research-based seasonal depression tips!

Sun blocked by dark clouds on snowy day
Railyn Hearns

With winter officially here, people who struggle with Seasonal Affective Disorder, also known as seasonal depression, might be experiencing it now. It’s helpful for those who suffer from seasonal depression to better understand the disorder before utilizing these tips.

Seasonal depression is characterized by experiencing symptoms of depression during the fall and winter months when there’s less daylight. Symptoms include feeling sad or anxious, fatigue, sleeping issues, and lacking interest in activities that are typically enjoyable.

According to the Cleveland Clinic, seasonal depression affects about 5% of adults in the United States and tends to begin in young adulthood.

A larger number of individuals are affected by a milder version of seasonal depression known as the winter blues. This affects up to 20% of Americans. It’s no wonder there’s been increased dialogue about seasonal depression in recent years!

Below are some doctor-recommended tips on how to better deal with seasonal depression.

Supplements

People generally get vitamin D from their diet and sunlight exposure.

It’s common for people to have lower levels of vitamin D when the days are shorter and darker in fall and winter.

Deficiencies in vitamin D can lead to symptoms of depression, and recent studies indicate that taking vitamin D supplements can help with common symptoms of depression.

@drjudithjoseph

That Fall Anhedonia Hits Different 🍁🍂 I see a rise in Anhedonia and High Functioning Depress!on during changes in seasons and here’s why 🤔 1) Sunlight is harder to get, so try to get lots of it 🌞 2) You may not have enough Vitamin D so consider talking to your doctor 👩🏻‍⚕️ 3) Daylight Savings and change in routine may impact how you feel so try to stick to a routine ⏰ 4) some people experience seasonal affective disorder 😔 You can take the free anhedonia quiz in resources to learn more about possible symptoms of Anhedonia 🤔 #highfunctioningaf #highfunctioningbook #anhedonia #seasonalaffectivedisorder #creatorsearchinsights #signsyourmentalhealthisbad

♬ original sound – Dr. Judith | Psychiatrist

Melatonin is a hormone that your body naturally produces to prepare you to fall asleep.

Depression and anxiety often go hand in hand, and anxious thoughts can contribute to insomnia, as mentioned by Dr. Nicole below. She further explains that depression commonly increases at night time due to decreased socialization and activity.

Melatonin supplements can be used to provide better sleep for seasonal depression sufferers.

Magnesium is a mineral that’s known to regulate your mood.

Levels can decrease during fall and winter. Research indicates that taking magnesium supplements can reduce depression and may even improve sleep.

Helpful products: light boxes

Using a light box is a great seasonal depression tip. Using a light box consistently can help decrease the symptoms of seasonal depression because they mimic exposure to sunlight.

According to Mayo Clinic, it’s important to find one that produces 10,000 lux of light in order to provide therapeutic benefits.

Light boxes are suggested to be used earlier in the day for up to 30 minutes. Be sure to keep the light box about a couple of feet away from you while not looking directly into the light.

Light boxes for seasonal depression sufferers

Rectangular Verilux HappyLight Lucent light therapy lamp in white.
Verilux HappyLight Lucent light therapy lamp. (Credit: Verilux)

The Verilux HappyLight is one of the top-rated light boxes on Amazon. This lamp is small and slim, perfect to pack on the go. Its one setting offers 10,000 lux of UV-free light.

The Circadian Optics Light Therapy Lamp offers everything that the more traditional light boxes offer, but with a modern design that makes it look like a trendy table lamp.

If seasonal depression makes it difficult to wake up in the morning, consider a light therapy alarm clock like the Philips SmartSleep Wake-Up Light. This lamp allows you to select a gradual alarm tone and brightness level to simulate waking up to a sunrise.

@drvalenciagarcia

SAD lamp aka light therapy can be very helpful for low mood symptoms. Especially effective for seasonal depression, seasonal affective disorder and when needing to regulate your sleep. These are tips to make sure you are using your light therapy correctly. Please always consult with your psychiatrist before starting a new treatment. #lighttherapy #mentalhealth #seasonaldepression #seasonalaffectivedisorder #depression #anxiety #psychiatry #psychiatrist #wellness #winter

♬ Idyll – Dethron & Jonjthan

Exercise

Physical activity is often recommended for those with depression, and the same goes for those with seasonal depression.

30 minutes of exercise at least three times a week can combat stress, and improve depression symptoms. Consistent physical activity also increases motivation and releases endorphins that can help you feel happier and relaxed. Exercising can also have anti-inflammatory effects on the brain according to Dr. Rachel Barr below.

Studies have even indicated that consistently working out for a few months can treat depression similarly to antidepressant medication.

Even though it’s tempting to stay inside during the winter, consider bundling up and getting outside for a 30-minute walk in the fresh air. This will surely make you feel much better than sitting on your couch watching TV for hours.

Exercise and enjoying some fresh air are simple seasonal depression tips to begin to manage symptoms.

Support system & hobbies

With shorter, darker days, it’s common for those suffering from seasonal depression to want to isolate from loved ones.

Connecting with your social circle is vital for maintaining a sense of community, especially when your mental health is suffering. This can be a commonly overlooked depression tip. Discussing your struggles with those you trust can loosen depression’s hold on you as well.

Consider making social plans for at least a couple of days of the week. Leaving the house and spending time with the people you care about can boost your mood and remind you that you’re not alone.

If you’re looking to make new friends or try new activities, look into apps like Meetup and Bumble For Friends.

Meetup is an app where local social groups post events. When you sign up, you can select topics that interest you, and your feed will be tailored to you. Events are related to anything from hiking, art, live music, and cooking. Mastery of a hobby can increase self-esteem and, as a result, decrease depression.

You’ve likely heard of the dating app version, but Bumble For Friends allows you to swipe on potential friend matches in your city. This is great if you are new to a city, or want to find more friends with shared interests.

@therapyjessaofficial

YOU COULD SAVE A LIFE BY GIVING THE PERMISSION TO NOT BE OKAY & asking a simple question #howtosavealife #mentalhealthtips #therapist #therapy #depression #friends #QuakerPregrain

♬ original sound – t

How to find a therapist

If you feel like you need some extra support to help treat your seasonal depression or winter blues, it may be time to see a therapist.

Finding a therapist can be easier than expected by using websites like Psychology Today to filter and search for providers that meet your specific needs. Filtering by gender, specialties, insurance, cost (including sliding scale), therapy type, ethnicity, and sexuality will ensure that you find the right fit.

There are also support groups featured on Psychology Today, both virtual and in-person groups, that are often moderated by a professional, which can be helpful for those feeling depressed and isolated.

Seasonal depression symptoms are a common experience that can leave those suffering feeling hopeless and alone. Try out a few of these tips if you are experiencing symptoms, and remember that help is always out there.

I am a freelance creative based in Seattle. I recently graduated with an MPS in Fashion Merchandising from LIM College and love writing about fashion trends and secondhand shopping. I enjoy cooking, watching reality TV, and endlessly scrolling on Pinterest in my spare time.

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