For many people, a change in the season means seasonal blues. Sometimes called seasonal depression, or technically, “seasonal affective disorder” is a medically acknowledged form of mild to moderate depression. We call it seasonal depression because it creeps in around fall and winter. Identifying seasonal depression can get tricky, but some symptoms to watch for are:

  • Oversleeping
  • Increased appetite
  • Craving carbohydrates and sugar
  • Social withdrawal
  • Low energy 
  • Seeking comfort in alcohol or drug use
  • Difficulty focusing
  • Unfounded frustration, irritability, or anger
  • Loss of interest in activities you usually enjoy

These symptoms mimic clinical depression. If what you’re experiencing is seasonal affective disorder (SAD), you likely develop these systems as the weather cools and the days become shorter. Coping with depression is difficult regardless of whether it’s seasonal. Foremost, acknowledge that yes, seasonal depression is real, and yes, there are strategies you can use to cope. 

Coping when changing seasons bring down your mooddepression-treatment

Therapists usually recommend a combination of strategies to help combat the low moods brought on by seasonal depression. There’s no one-size-fits-all solution, but here are a few things that can help.

Focus on the four pillars of health

Seasonal depression already saps your energy, so during the winter and fall, self-care becomes even more critical. The four pillars of health are exercise, nutrition, sleep, and relaxation. Each one is equally important to your mental health. Here are some ways to prioritize your health:

  • Plan as many outdoor activities as you can manage. A simple walk is fine, or if you’re feeling more adventurous, autumn is a beautiful season for hiking. 
  • Make sure you’re eating plenty of vegetables with your favorite comfort foods 
  • Monitor how much sleep you’re getting. Eight hours is ideal. 
  • Let yourself relax when you’re tired. Burnout significantly strengthens depression symptoms.

Visit somewhere warmer

If you’re able, find a cozy place for a mini winter vacation. If you can’t find or afford to visit somewhere with warmer weather, it’s okay. A cabin in the woods with a fireplace is a great way to enjoy winter snow. A change of scenery with lots of sunshine is even better. Spending time in a new space, and giving yourself time to actually miss your routine, can help recharge your batteries. Low-cost alternatives to a mini vacation are:

  • Plan a day trip with gentle outdoor activity like a short walk with a picnic at your local park.
  • Try out a winter sport like ice skating or skiing.
  • Spend some time volunteering in your community.

Manage your time with seasons in mind

There’s no need to put added pressure on yourself during a time where you aren’t at your best. Schedule larger projects for the warmer months. Allow yourself to recharge during the holiday season. Focus on planning more activities with family and friends during the fall and winter months. The companionship will help curb depressive symptoms. 

Be honest about how you’re feeling

It’s important to be transparent with yourself about the severity of your seasonal depression. Remember, SAD is a form of mild to moderate depression. Moderate to severe depression is a different kind of struggle. Symptoms of severe depression are:

  • Feelings of helplessness
  • Inability to function
  • Suicidal thoughts or ideation

If you’re experiencing these severe symptoms, self-care is likely not enough. Talk with your primary care physician as soon as possible. Discuss supplements that can help with depression, like vitamin B. They can also evaluate you for other underlying health issues like nutritional deficiencies or issues with your thyroid gland.  

Speaking with a licensed therapist is also advised. A professional counselor can help you work through your depressive symptoms. Please read more about depression treatment and contact me soon for a consultation. Together, we can discuss potential root causes and find coping mechanisms that work for you. With therapy, you can tailor your coping strategies to your specific lifestyle.