November 23, 2020
Seasonal Depression
As winter is quickly approaching us and days are getting shorter, all while in the midst of a national pandemic, you might be thinking of ways to get ahead of the infamous seasonal depression hiding right around the corner.
Here are some tips on how you can manage your seasonal depression this winter and get the most out of your day:
1. Get Enough Sunlight
Seasonal depression can be caused by several factors including decreased sunlight exposure and frequent changes in weather that zap your energy and make you feel sad. This tends to affect those who live more northeast and northwest regions of the county. As it is difficult to get enough sunlight in the winter months, try to spend as much time as you can outside during day light hours. Bundle up and take a walk or go to your favorite park to sit. If you are indoors, keep the blinds open as much as you can to let the natural light in. You might consider purchasing a light therapy box which mimics sunshine and helps you get the light you need if you’re unable to be outside.
2. Stick to a Schedule
Seasonal changes affect our circadian rhythm (our sleep and wake cycle) and our ability to regulate energy. It also disrupts hormones that help regulate sleep, mood, and feelings of well-being. Sticking to a regular schedule improves sleep and can prevent weight gain. By having a daily schedule, you can make sure you are getting enough sleep, you’re awake during sunlight hours, and be aware of when and how much you’re eating at each mealtime.
3. Exercise
Making movement and exercise a priority can alleviate seasonal depression as well. This can be hard to maintain in the winter if you’re unable to get outside, but it can be done! Try finding winter activities that you can do and have fun with. Try taking up cross country skiing, ice skating, or snow shoeing. If you can’t get outside, make an effort to go to the gym and hop on a treadmill or bike. Grab a yoga mat and join your favorite youtuber on your laptop or tv, right in the comfort of your living room. Plan this part of your day ahead of time so that you can stick to it. It’s easy to get home from work or school and just want to relax on the couch. Go straight to the gym after work, or plan to go in the morning to get your day started. You won’t be disappointed by how you’ll feel!
4. Take a Vacation
Sometimes you just need to get away to refresh and restart. Take a weekend trip or plan an extended vacation. Whether you like to travel alone or with friends and loved ones, a vacation is something you can look forward in the peak of winter. Vacation doesn’t have to be elaborate and expensive either! Make it your own and plan to do things you know you will enjoy. Relax on a beach with a margarita in hand, rent a log cabin in the mountains and sip hot cocoa, or simply relax at home with your favorite people, food, and movies. We can all use a break once in a while.
5. Supplements
Consider adding vitamin D supplements to your diet. You can have your vitamin D level checked by asking your doctor. Low levels of vitamin D are a common denominator in those who have seasonal depression. By getting this checked, you and your doctor will be able to determine how much you need and make a plan to bring you back to a healthy level.
6. Be Proactive and Stay Busy
Keep your daily schedule packed tight with things to do. Take up some new hobbies, work towards goals you’ve created for yourself, join a book club, learn a new skill, or make dinner plans with friends. By always having something to do you will be less likely to curl up in a ball and hibernate for the winter.
Be creative with these tips and have fun! Remember, you have the power to create and adjust your own schedule and ultimately control your seasonal depression this winter.