Strategies for Coping with Seasonal Depression
RCBM’s Melissa Oleshansky, PhD ("Dr. O") shares strategies for dealing with Seasonal Depression. Seasonal Depression is a type of depression that occurs at different times of the year, usually in the winter when the days have less light. Symptoms may include low energy, change in appetite, irritability, change in sleep patterns, lack of motivation to do things, and a persistent sense of sadness. These symptoms are usually not chronic and last for a brief period, but they can be challenging to cope with. There is hope for change, and you can feel better. Here are some strategies to try to improve mood during this season:
1) Go outside right when you wake up to get some natural light. This is a key strategy for boosting your mood. Even if it is cold and cloudy outside, some sunshine on the face, ideally in the morning, can help boost mood.
2) Write down one thing you are looking forward to doing. It could be something you are doing today, a week from now, or even a year from now. Looking forward to doing something you enjoy helps the mind and body feel intentional and purposeful.
3) Daily movement is also recommended, from cardiovascular exercise to walking the dog; any form of movement helps to oxygenate the body and stimulate the mind.
4) Eating nutritiously and mindfully is also a must. An anti-inflammatory diet can help reduce inflammation, boost immunity, and improve the gut microbiome. A healthy gut can lead to a healthy mind and body.
5) Implement a bedtime ritual. Taking a warm shower or bath before sleep can help signal to the mind and body that you are done with your day and all the stress of the day is “washed” away. The warm body can aid in calming and relaxing the body to prepare for a restorative rest.
6) Try to connect with at least one person a day either by phone, text message, or in-person. Connecting to friends, family, or community members is an excellent way to boost mood, improve self-esteem, and strengthen self-confidence.
If symptoms persist, it is often recommended to talk to a licensed health care provider. Taking a multidisciplinary approach to wellness with medication, nutritional counseling, and therapy, can help with seasonal depression. There is hope. You can make a change.
