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It is hard to believe that 2022 is almost at its end. Hopefully, you had the chance to enjoy the outdoors and the sunshine over the summer. For many who suffer from seasonal depression, also called seasonal affective disorder (SAD), it is time to take proactive steps to enjoy the winter months indoors. This article will look at common tips used to reduce depressive symptoms such as sadness, low energy, loss of interest, or sleeping too much.
It is worth noting what has worked for you in the past winters. What type of activities did you enjoy the most? Was it signing up for a local gym class or watching your favorite tv show? Some everyday winter activities suggested are the followings:
- Game night with friends
- Joining a health club
- Schedule TV or Movie Night with friends
- Sign up for cooking classes
- Go bowling
- Take an art class
- Try knitting or crocheting
- Play video games
- Go sledding
- Try Ice skating
- Read a book or create a book club
I am sure there are many other activities that you can add to this list, but the key is to stay consistent and proactive. Seasonal depression often catches us off guard, and its symptoms can be reduced dramatically if we plan for it in advance.
The Need for Social Support
Sadly, the harsh cold winter forces us to stay indoors, isolating us from our social circle and impacting our mental health. We are social creatures, and prolonged isolation can lead to boredom, low self-worth, and loneliness. In addition, some may engage in substance abuse during winter months as a form of self-medication.
For this reason, staying proactive and connected with our friends and families can safeguard us against loneliness and isolation. It is good to express our intentionality about wanting to spend the winter months with our loved ones.
Spending Time Outdoors
Even in the coldest winter, we have days suitable for walking or sitting outside for some time. However, if it is too cold, you may want to sit by the window with plenty of sunlight. An alternative to this would be Light Therapy, which is recommended for months when sun exposure is minimal.
Consult your Doctor
It is beneficial to consult your doctor to see if you need antidepressants or vitamins such as Vitamin A or Vitamin D. Your doctor may run some tests to determine a course of treatment for you.
Sign Up for Talk Therapy
Many people benefit from talk therapy during winter. In addition to learning tools to manage our depression symptoms, talk therapy helps reduce feelings of isolation and loneliness. Among many therapy types, Cognitive Behavioral Therapy is widely recommended for treating depression.
Diet & Sleep
We may crave starchy and sweet foods. Try your best to stick with healthy and nutritious food. If you struggle in this area, consider researching a healthy diet with enough vitamins and minerals.
In terms of sleep, I encourage my clients to maintain an average amount of sleep during the winter months. You might be tempted to sleep more or less, and creating a good and consistent sleep routine can improve your mood.
Physical activity
As I mentioned earlier, joining a fitness gym not only gets you out of the house, but also helps reduce symptoms of anxiety, depression, and stress.
Lastly, if you see that your depressive symptoms persists despite self-interventions, consider seeking professional help. The use of Talk Therapy and Medication Assistance has helped others greatly. If you live in Illinois, reach out to us, so we can match you with a therapist tailored to your needs.
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