Preventing Seasonal Depression

What is it about the colder months that always have you feeling down in the dumps? Is it the chillier weather? The shorter days? Or, depending on where you live, the never-ending rain?

It's normal to start feeling slightly down this time of year. However, for some people, the winter months can bring on a more serious case of the winter blues, known as seasonal affective disorder (SAD). If you're someone who tends to get SAD, there are things you can do to prevent it or at least lessen its symptoms.

Understanding Seasonal Depression and How to Identify It

Seasonal affective disorder (SAD), also known as seasonal depression, is a type of depression a person experiences at the same time every year. For most people with SAD, the symptoms begin in the fall and continue into the winter months.

While the exact cause of seasonal depression is unknown, it is believed to be related to changes in sunlight exposure. Less sunlight exposure can disrupt the body's natural sleep-wake cycle and lead to feelings of sadness and low energy. 

The most common symptom of SAD is a persistent feeling of sadness or low mood. Other symptoms to look for include feeling hopeless or worthless, losing interest in activities you used to enjoy, fatigue, difficulty concentrating, social withdrawal, anxiety, irritability, and changes in appetite or weight.

Ways to Keep Seasonal Depression at Bay

If you're starting to notice any of these symptoms and changes, there are several things you can do to prevent them from worsening. 

Here are a few key things to prioritize this time of year to prevent seasonal depression:

Get Outside.

One of the simplest and most accessible things you can do to feel better is to get outside for some sun. Natural light exposure can help to improve your mood and give you a much-needed energy boost!

Plus, spending time in nature does the same thing, making this a double bonus – even if all you do is stand in your yard or sidewalk for a few minutes at a time.

Even on the gloomiest days when it seems like the sun isn't even there, it is. So bundle up and head out for a walk around your house, work building, or the park, or take a few minutes to sit in the sun on your lunch break. You'll be surprised at how much better you feel!

Get Moving.

If you're prone to seasonal depression or just feeling a bit blue, it's tempting to hunker down at home and wait for spring. But if there ever were a time to gain some mood-boosting effects from endorphins, it's now!

While an adequate balance of cardio and weight-bearing exercises is important, your exercise regimen doesn't have to be intense to reap some vital benefits. A 20-minute brisk walk or a 30-minute yoga session is enough to lift your heart rate and spirits.

Whatever you do, make movement a regular part of your week, as it will also improve your sleep quality – another key ingredient to combatting SAD.

Try Light Therapy.

Light therapy, also known as phototherapy, is an effective treatment for seasonal depression that may also help to prevent it in the first place.

Light therapy involves exposure to artificial light for a prescribed amount of time each day. Artificial light devices help safely mimic the effects of natural sunlight to regulate your body's natural sleep-wake cycle and improve your mood.

Check out my favorite light therapy lamp, that also doubles as an alarm clock that simulates natural sunlight!

Eat Well.

Eating a balanced, nutrient-dense diet - incorporating supplements as needed - can help ease seasonal depression and improve your overall mood. Here are some key nutrients you may need to help combat seasonal depression:

Vitamin D: Also known as the "sunshine vitamin," vitamin D is essential for good health. Unfortunately, cold weather and shorter days can lead to a deficiency in this important nutrient. Luckily, you can get your fix by eating foods like eggs and fatty fish.

Omega-3 fatty acids: These healthy fats are found in salmon, walnuts, and flaxseed oil. They're thought to improve mood by helping to regulate serotonin levels in the brain.

B Vitamins: B vitamins are important for energy production and mood regulation. Good sources include whole grains, dark leafy greens, poultry, and eggs.

Stay Social.

Finally, be sure to connect with friends and loved ones. Schedule regular catch-ups or movie nights to stay socially engaged. Better yet, get together for a walk or run outside, then treat yourself to a green smoothie afterward – do all the things!

You Can Be Happy All Year Long!

Seasonal depression may seem like a drag, but with a little effort, you can start to feel better in no time. If you struggle to feel low this time of year - or anytime, for that matter -  there's no shame in asking for professional help.

Seasonal depression is just as treatable as it is real. These steps may not make the winter months your favorite time of year, but they can help you get through them with minimal stress and maximum enjoyment.

Remember: this post is for informational purposes only and may not be the best fit for you and your personal situation. It shall not be construed as legal, financial, or medical advice. The information and education provided here is not intended or implied to supplement or replace professional advice of your own attorney, accountant, physician, or financial advisor. Always check with your own physician, attorney, financial advisor, accountant, or other business or medical professional before trying or implementing any information read here.