5 Ways to Help With Seasonal Depression

Seasonal depression, also known as Seasonal Affective Disorder (SAD), can leave you feeling drained and disconnected from the world around you. As the seasons change, shorter days and less sunlight can lead to shifts in mood, making it harder to stay positive. While the typical advice like getting more sunlight or exercising regularly can help, this article offers some less common ways to combat the effects of seasonal depression.

1. Try a Mood Journal

Writing can be a great way to process feelings, but a mood journal can take it up a notch. A mood journal is different from a regular diary because it focuses on tracking specific emotions throughout the day. The idea is to write down how you feel at various points, particularly after activities or interactions. You can note things like, "I felt happy after talking with my friend" or "I felt anxious when I had to go outside." This can help you identify patterns in your emotional responses, giving you better insight into what triggers certain feelings. Over time, you might see a direct link between things you do and how you feel, which can help you adjust your habits or responses.

2. Create a Cozy Environment

Seasonal depression often has a strong connection to the physical environment around us. When the days are darker and colder, the feeling of being stuck inside can make things worse. One way to address this is by curating your indoor space to be more sensory-friendly. Bring in comfortable textures, sounds, and smells that help you feel grounded. Some ideas are low, warm lighting, soft blankets, a lo-fi or jazz playlist, and warm scents. You could also try using a weighted blanket to promote a sense of calm. Creating an environment that appeals to your senses can help you feel more comfortable and even reduce anxiety.

3. Adopt the Power of Micro-Moments

Sometimes, making big changes or pushing yourself to be productive can feel overwhelming. Instead, focus on micro-moments—small tasks that take very little effort but provide a sense of accomplishment. This could be something as simple as making your bed, taking a short walk, or watering a plant. Finch is a great app that incorporates this idea. It’s not about achieving major goals—it’s about making small actions a part of your routine that add up to better mental health.

4. Wellness Appointment

Routine blood work is an essential step in identifying underlying health issues that may contribute to or exacerbate seasonal depression. A common culprit is a deficiency in vitamin D, which can lead to symptoms similar to those of seasonal depression, such as fatigue, irritability, and feelings of sadness. By visiting the doctor for regular blood work, individuals can identify potential deficiencies early on and address them through dietary changes, supplements, or lifestyle adjustments, helping to prevent or alleviate the impact of these deficiencies on their mental well-being.

5. Engage in ‘Grounding’ Activities

When the weather turns cold, and you’re stuck inside, it can be easy to feel disconnected from the world. One way to counteract this is by engaging in grounding activities—practices that help you reconnect with your body and your surroundings. Standing barefoot for a few deep breaths, working with clay, gardening, or doing a puzzle can serve as grounding exercises, drawing your focus to the present moment. These activities can provide relief from anxious thoughts and help you feel more centered, reducing the impact of seasonal changes on your mental health.

Conclusion

Seasonal depression makes even the simplest tasks feel like a challenge, but implementing these strategies can help you manage its effects. As a therapist, I'm trained to offer support to clients struggling with symptoms just like yours. Don't hesitate to contact my office so if you want to set up an appointment for us to discuss how we can manage your seasonal depression.

About the Author

Jason Fierstein, MA, LPC, is an Arizona licensed mental health counselor and owner of Phoenix Men's Counseling. He sees both individuals, including men and women, as well as members of the LGBTQ+ community, who are seeking help coping with depression, anxiety, anger, people-pleasing, and more. He additionally works with couples seeking marriage counseling as well as anyone seeking assistance in navigating infidelity or divorce. Jason offers sessions both in-person and online.