Navigating Seasonal Depression

Let’s start with a little history lesson. There used to be a diagnosis called Seasonal Affective Disorder that described depression that worsened during certain times of the year. That was eventually changed and no longer a stand-alone diagnosis. Instead, the descriptor “with a  seasonal component” can be added to many of the mood disorders. Keep in mind that it isn’t just depression that can feel worse at certain times of year, anxiety can also be impacted. Additionally, the time of year when people feel more intense symptoms can also vary. For most people who experience this seasonal component, the winter months are hardest, but there are some people who feel worse in the summer. Since the most common struggle is during the winter, that is what this article will focus on. However, many of the things I am about to discuss can apply to other times of the year as well.

Navigating Seasonal Depression, Rain Into Rainbows LLC

If you struggle with anxiety or depression anyway, and then you are also going through the end of a romantic relationship, and then on top of that, you typically feel worse in the winter, that can feel like a triple blow. Maybe you don’t normally struggle much with feeling down or anxious, but then the impact of the divorce or break-up has caused those feelings and the timing of it means you are feeling pretty raw heading into colder temperatures and shorter, darker days. Either way, we are going to talk about the parts of this experience that you can have more control over.

It can be tempting to assume that you are going to be fine heading into the winter months and to just deal with it if you really start struggling more, but it is actually much more effective to try and get ahead of it. Unfortunately, the times when we need coping mechanisms the most can also be the hardest times to find the motivation. It is easier to create some habits and get momentum going around them before you really need them. Then you are more likely to be able to keep those habits going during the harder times. Plus, these habits will still be helpful even when you are doing okay.

Start by thinking through your own history. What has been helpful to you in the past during tough times or when you have felt down or anxious before? You don’t need to re-invent the wheel. Make a list of the things that have worked before and, especially as you are heading into winter, start making sure you are getting those habits back on-board. Start a habit tracker in a journal, planner, or on a dry erase chart and get the satisfaction of checking off the habits every day as you are gaining momentum.

One thing that is fairly passive and can be a helpful resource for the seasonal impact to mood is a light box. Light boxes for mood come in many different sizes and designs. They are designed to help simulate the sunlight that we get less of during the winter months. Shoot for a goal of half an hour a day in front of the light box. You can set it on your counter while you get ready for the day or while you are cooking dinner. You can read or watch tv while sitting next to it. If, like many people, you are in the habit of scrolling on your phone, you can do this while sitting by your light box. I love this tool for people since it is so passive. You can still do this even if you are feeling tired or sick.

Winter can often be a time when we are more sedentary. The days are shorter and since it gets dark so early, many people spend less time outside or start to feel tired sooner and it is harder to get yourself to exercise when it is already dark outside. Again, this is why it is good to develop these habits sooner rather than later. I am sure you are tired of hearing about the benefits of exercise, so I am not going to harp on that. What I am going to say is that this becomes even more beneficial in the winter months. You don’t have to do intense work-outs; just go walk on the treadmill and listen to music or an audio book for half an hour, or do some yoga or stretching when you get home from work or before bed.

If you haven’t already had an annual physical with blook work, then heading into winter, try to prioritize getting this done. Things like thyroid issues, low vitamin D or low vitamin B can also make mood feel worse. So, it is good to get this checked so that it can be addressed and isn’t secretly making winter even more of an uphill battle.

Create a cozy atmosphere at home. The short, dark days and cold weather can sometimes make winter feel even more isolating. Counter this by creating a cozy environment. Use candles, fairy lights, or dimmable colored bulbs to create an atmosphere you enjoy when it is darker outside. I love Christmas lights, but felt like it was taking things a little too far if I kept my Christmas tree up year-round, so instead, I bought a fake ficus tree and then put string lights on it. I can keep this up all year and I love the ambiance it creates in my living room. Pull out cozy blankets and your slipper socks. Put a fireplace screensaver on your tv if you don’t have a real one. Instead of letting the dark feel depressing, take charge of your environment and create an atmosphere that you look forward to being in when it gets dark.

Lastly, let others know if you tend to struggle more in the winter. Maybe they can join you in some activities or scheduling some things to look forward to. Or you can ask if they will just randomly send you some funny videos or memes or simply text you sometimes to ask how you’re doing. You don’t have to go through this alone. Put together a plan for habits you want to get started on before the height of winter and then let other people know about it so that they can root you on.

I will leave you with this quote: “We cannot change the circumstances, the seasons, or the wind, but we can change ourselves” (unknown). Winter is coming no matter what- the days will get shorter and darker. You can control how you approach it though and that can feel empowering.