A Guide to Fighting Seasonal Depression in the Coldest Months

As the nights get longer and the days shorter, our energy levels drop like crazy. It feels like we are running on low fuel, and that dark clouds are not only in the sky above but also around us, blocking our happiness as they block the sunshine.

Image Credits: Олег Мороз on Unsplash

That is called seasonal depression, sometimes also called “ The Winter Blues,” which, according to the American Psychiatric Association, affects about 5% of the population in the USA, prevailing higher in regions away from the equator. You may be more or less prone to experience seasonal depression depending on your gender, age, genetics, levels of vitamin D and where you live/where you moved from (if moved) according to the Oregan Health News Blog. Unlike the weather, you can do something about this condition.

First of all, to win a fight, you must understand your enemy, so what is seasonal depression exactly? It is a mood disorder that affects people at specific times of the year, most commonly in winter. It’s characterized by recurrent depressive episodes, with symptoms such as:

• Persistent low mood or sadness
• Loss of interest in usual activities
• Fatigue or low energy
• Changes in sleep patterns (often oversleeping)
• Changes in appetite, especially craving carbohydrates, and weight gain
• Difficulty concentrating
• Feelings of hopelessness or irritability
• Social withdrawal

All of these symptoms are common for chronic depression, but seasonal depression makes them appear in otherwise healthy people mentally. But why in winter? All of these symptoms are tied to the lack of natural sunlight.

You see, your body has a biological clock, the circadian rhythm, which tells you when to eat and sleep. It guides itself using the sun. Without it, the clock gets disrupted, which disrupts you.

Sunlight is also tied to the production of serotonin and melatonin, brain chemicals associated with mood and sleep, respectively. While less light diminishes serotonin production, negatively impacting your mood since serotonin is responsible for positive emotions, it also boosts melatonin production, which makes you sleepier. So, thanks to the darkness of winter, your body gets confused, making it harder for you to feel happy and sleepier.

As you can see, this disorder does not affect you at a psychological level, but a chemical one. Unlike some people say, you cannot just “try to be happy," because it does not matter if your life is seemingly perfect and you have no logical reason to be sad; your hormones still affect you. The only effective way to treat seasonal depression is by counterbalancing its effects on the body.

But how might you do that?

Light Therapy

While I’m not a doctor, I can do some research so you don’t have too, and according to various sources such as the National Library of Medicine (official website of the USA government), King Edward VII Hospital’s website, it seems like it is agreed by health specialists worldwide that light therapy is the best way to combat winter depression. This treatment is basically a way to regulate your biological clock and your brain chemicals by providing, you guessed it, light. There are some ways to do this:

Soak up as Much Sunlight as Possible

During the few hours of sunlight each day, try to be either outside or near a window. Yes, it may be cold out, but it is for your own good. Walk the dog while it’s not dark, run errands on foot if you can, and go study in the public library next to the window.

If there’s light, try to be in it as much as possible. Pretend you are a moth searching for light.

Use a SAD Lamp

Now, we all know that it is almost impossible for someone with school/work to be outside so much, have the time to just be in the sun, and many times there are either no windows or we are not able to be next to them. That is why a SAD lamp is an amazing investment. These are lamp boxes crafted specially to imitate sunlight.

Most doctors recommend a lamp with a maximum brightness over 10,000 lux and say that anything with a maximum brightness below 6000 lux is not ideal. Also, a good lamp should allow you to have different tones, such as cooler and warmer light, to replicate different conditions. A dawn does not look or feel like a sunset or midday.

Use a Dawn Lamp

It has the same effect as a SAD lamp, but you put it on your ceiling and, half an hour before you get up, it gradually brightens to simulate dawn. That way, you don’t have to dedicate a portion of your day to finding light.

Be Productive Early

Light therapy yields the best results upon waking. So, eat breakfast, do your makeup, meditate, whatever you do in the morning, do it next to the window when the sun is up or next to your lamp- but try to get 30 minutes of light in your system when you wake up.

Image Credits: Cemrecan Yurtman From Unsplash

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Other Ways to Combat Seasonal Depression:

Eat a Balanced Diet

Resist the urge to fill yourself up with sweets and carbs. Make nutritious stews and soups, and try to incorporate seasonal fruits and fresh vegetables into your diet. Vitamin D, associated with the sun, can be found in fatty fish, orange juice, mushrooms, and leafy greens, all foods that will boost your mood if eaten in a balanced diet, since vitamin D is tied to serotonin production. Unlike the chocolate you are craving because it gives you a dopamine hit, these foods nourish your body and help you fight seasonal depression.

Moving

Moving has also been shown to increase serotonin production and reduce melatonin production. Walk, dance to your favorite song, walk the dog, stretch, whatever you do, don’t succumb to the urge of being a couch potato. This might be a good time to invest in a gym membership or in new sneakers.

It’s especially good if done outside. Being surrounded by nature can be just as beneficial as exercising.

Don't Isolate Yourself

Phone a good friend. Spend time with your family. Do small talk with neighbors.

Don’t let your support network crumble; fight to keep it alive. Even if your social battery is low, try to make an effort to talk to at least one person a day. Humans are social animals, and we need each other to be healthy. Laughter is the best medicine, and cracking jokes over the phone with your friends for five minutes each day is guaranteed to make you happier.

Have a Consistent Sleep Schedule

Always go to bed and wake up at the same time every day, and try to sleep at least 6 but no more than 10 hours. Oversleeping is a SAD symptom, but too little sleep brings you other issues. The consistency will help your circadian rhythm regulate.

Therapy

You should consider therapy if it is available and suitable for you. Talk with a licensed professional about your feelings, your thoughts, and what is happening inside of you. They can help you change ways of thinking and build new habits to fight the winter blues.

Plus, you should only take antidepressants if prescribed by a licensed mental health professional. All medications have side effects and can clash with other drugs you are taking, even seemingly ordinary ones. If you do not know how to ask for help with this disorder, visit the National Institute of Mental Health. It has both information on SAD and a list of resources to help you.

Conclusion

In conclusion, while seasonal depression is a serious mood disorder that can have a great impact on your life, especially if you already have preexisting mental health conditions, there are ways to counterbalance the effects of this type of depression and carry on with your normal life. From light therapy to a simple change of habits, you don't have to accept this condition, you can fight it in the most accessible way to you and get through the winter months more easily than you think.