How To Overcome Winter Depression - In The Now Counseling SAD Therapy

Are you feeling as though the beautiful days of fall are ending too early and the dark dreariness of winter is creeping in far too soon? I know I am! Luckily there are ways to overcome winter depression.

Seasonal Affective Disorder (SAD) is a form of depression that kicks in about the same time every year. It usually starts in late fall and lasts through winter. It’s thought to be caused by a decrease in sunlight and an increase in darkness. For most people impacted by SAD, the symptoms will not only start around the same time but resolve around the same time as well, each year.

Symptoms of Winter Depression / SAD

Increased fatigue and drowsiness
Decrease in an interest in activities that previously brought you joy
Social withdrawal
Irritability and anxiety
Feelings of guilt or hopelessness
Decrease in focus or difficulty in clear thinking
Increase in appetite, especially for sugar and carbs
Weight gain

These symptoms are quite similar to other mental health disorders as well. There are ways to help overcome winter depression.

Ways to Overcome the Symptoms of Winter Depression/SAD

Sunlight

I know for me the best way to help combat the dreary feeling of winter is with sunlight. It isn’t always easy to come by sunshine in the throes of winter, but right now, during fall, the sun is still shining bright. Get some sunshine on your face, 15-30 minutes if you can.

When the winter is chilly, bundle up and enjoy the fresh air on your face, and get some light. It really does help.

Make Time for Friends and Family

You may have little interest in making plans with friends or talking to family, but it’s important to stay in contact with people that care about you. When we feel low, we have the tendency to withdrawal more, which perpetuates this cycle. Break that cycle this winter. Make plans and get out! Or make plans and have friends over for movies, coffee, anything.

Eat Well, Exercise, and Sleep

A basic self-care routine of healthy eating habits, consistent exercise and 7+ hours of sleep a night are important when trying to overcome the symptoms of SAD.

Focus on the Positives

Try to look on the positive side of things throughout your day. It can be far too easy to slide into a negative thought pattern when we feel down. Find micro-joys in your day and focus on those.

Embrace the Season

It can be incredibly easy to blame or hate the season for it’s cold, dark, rain, and on on. Instead of cursing this time for ruining your usual plans, embrace new activities.

Start reading a good book under a warm blanket with a hot drink. You can start a household project just for fun, or one that needs to get done. You can bundle up and go on walks (if you’re like me they are followed by a steaming cup of coffee).