With the colder months comes big coats, cozy hats, and warm mittens. But for many people, winter brings more than just a drop in temperature… It can also bring a drop in mood. People who struggle with increased levels of sadness may be experiencing what is commonly referred to as seasonal depression. The shorter days, limited sunlight, and time spent cooped up indoors can lead to feelings of sadness, lethargy, and disconnection. In this post, I will discuss exactly what seasonal depression is, how it differs from major depressive disorder, and what are some things to do that may help alleviate symptoms.
What is Seasonal Depression:
Seasonal depression is defined as a depressive episode that occurs during a certain season of the year. Typically, individuals will experience seasonal depression during the fall and winter months. You may be wondering how this is different from “regular” depression. In short, they are not so different.
Major Depressive Disorder is marked by the following symptoms (as stated in the DSM-5-TR):
Depressed mood for the majority of the day
Diminished interest in activities
Significant weight change
Insomnia or difficulty sleeping/oversleeping
Feeling restless
Feeling slowed down
Loss of energy
Feelings of worthlessness
Difficulty concentrating
Thoughts of death or suicide
Seasonal depression (otherwise known as seasonal affective disorder) includes all of these same symptoms. The main difference is that these symptoms are only experienced during a specific time of year. For example, someone may experience an episode of depression from November-April but notice that their symptoms lessen as the weather gets warmer. Though the symptoms may not be as present throughout the entire year for seasonal depression, it is just as serious. Many people suffering from seasonal depression will experience difficulty getting out of bed, difficulty engaging with others, and may even struggle with thoughts of suicide or self harm.
What are some things that I can do at home to help with seasonal depression?
Below I will give multiple techniques that can help to alleviate your symptoms. In this section, you will find specific tasks that can be done in the comfort of your own home.
One technique that helps with seasonal depression is called behavioral activation. Behavioral activation involves understanding how different behaviors may influence your mood. Have you ever noticed that the things that you do influence how you feel? Have you perhaps noticed your mood improves when you do an enjoyable activity? Behavioral activation works by having you notice your mood and make an active choice to engage in a behavior that you enjoy. The idea is to take a small and intentional step to do things that bring you a sense of joy or accomplishment… even if you don’t feel like doing it. For example, if you notice that you are having a bad day, you might take a walk outside to boost your mood. Other examples of things that may boost your mood (especially during the winter) include talking to friends and family, listening to music, reading books, doing arts and crafts, or exercising. Starting small and staying consistent can make a big difference in improving your mood over time.
Another skill that may help with seasonal depression is mindfulness. Taking time to practice mindfulness during the winter months can help you to regulate your emotions, stay grounded, and relax. Mindfulness encourages you to focus on the present moment without judgement, which can reduce stress and help you to feel more in control. A few examples of mindfulness activities can include doing yoga, taking deep breaths, journaling, or practicing meditation. These activities are great for the winter months because they can be done indoors or outdoors if you want to brave the cold weather. There are many helpful online resources that can guide you through each of these different activities. I have listed a few of my favorite mindfulness videos below.
Exercise can be very important for your mental wellbeing. During the winter months, it is important to keep your body moving to help increase your mood. Exercise can be helpful to decrease stress and improve your sleep. Examples of different forms of exercise include going for walks, bike rides, lifting weights, yoga, pilates, swimming, or walking. Exercise is also something that can be modified to fit your preferences or needs. Even 15 minutes of movement a day can help to make a noticeable difference!
When to seek professional help:
Seasonal depression impacts everyone differently. While self-care strategies can be helpful, it is important to recognize when to seek professional help. If you notice that tasks such as showering, eating, or brushing your teeth feel overwhelming, it may be time to reach out for help. Additionally, if you notice that you are experiencing thoughts of self-harm or suicide, it is time to talk to a professional. Therapy can provide a space for you to explore your feelings and develop a plan to manage them. In therapy we can work to identify the root causes of your depression, develop coping skills, address any thoughts of self-harm, and even create a schedule to incorporate mood boosting activities. Remember, many people struggle with seasonal depression. Having someone in your corner can make all the difference when learning to navigate these struggles.
Written By,
Jordan Adamson, LPC
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