It is officially fall and as we approach the cooler months and reduced daylight some people will notice changes in their overall mood and activity level. Although fall and winter can still involve fun activities (think pumpkin patches and tobogganing), there is no denying that many people find the colder temperatures leave them feeling down in the dumps.
Seasonal depression is considered a type of depression associated with a change in seasons and although it is more common during the colder months some individuals experience seasonal depression as they transition to spring and summer. Whether you are feeling sluggish, and your mood is a bit low, or you experience several symptoms, it is not something that we simply have to push through. Rather, we can engage in pleasurable activities and maintain daily routines that combat fatigue and help to improve mood.
What are the Signs and Symptoms of Seasonal Depression?
Most people notice signs of seasonal depression building during late fall and early winter. According to the Mayo Clinic (2021), some symptoms of seasonal depression can include:
- Feeling sad or down for most of the day (consistently)
- Losing interest in activities that previously brought us joy
- Experiencing low energy
- Difficulty concentrating or feelings of hopelessness
It’s not uncommon to experience changes in behaviour as well, such as oversleeping and increased appetite or weight gain.
How Can I Minimize the Impacts of Seasonal Depression?
There are several steps that can decrease your vulnerability to developing depression and that will help to manage symptoms and to minimize its impact on our overall mental health. Here are 5 of the top ways to help prevent seasonal depression and minimize its impact if it does occur,
- Get Outside Daily & Stay Active
Challenging yourself to get some fresh air everyday can increase your energy level during this time, even if its 30 minutes a day (Mind Your Mind, n.d.). Activities such as going for a walk, sitting outside especially upon waking, and soaking up some vitamin D (still using sunscreen of course!) re great examples. When you wake, open your blinds and drapes to help regulate your circadian rhythm. We also know that being active helps boost mood. You don’t have to be a marathon runner to draw on the benefits of exercise. Go for a fast walk, snowshoe, ski, walk your dog or even make snow angels. The key is to stay active.
- Engage with your Social Circle
Consider spending time with friends and loved ones. With seasonal depression, we often experience a tendency to retreat inwards and withdraw and this could intensify symptoms of isolation or hopelessness. Instead, try to engage with others to boost your mood, staying connected in this way can invoke feelings of happiness (Mind Your Mind, n.d.). If this poses a challenge in your life, try to still engage in social activities such as going to the movies or spending more intentional time with your pet.
- Invest in Time for Yourself
Take the time to be with you, by this we mean reconnect with those activities that may bring you a sense of joy. During these colder months one may unintentionally let these things fall to the wayside. This means it may require more conscious effort to carve time out for it or require some creativity if the weather impacts engaging in some activities. Consider activities to help you relax such as watching your favourite movie or calming physical activities like yoga or meditation to boost energy and reduce stress (Mind Your Mind, n.d).
- Hygge: What is it and How Can it Help?
When the spring and summer months approach we may feel excitement for all the opportunities and activities this warm weather comes with. At the same time, many of us associate the winter months with lower mood, so Hygge can be a way to promote feelings of appreciation for this weather too. Hygge is a Danish word that loosely translates to being cozy and embracing cold weather (Therapy for Women Centre, 2022). By leaning into this seasonal change, we can learn to engage with the present moment a little more. Instead of dreading this change in weather and longing for summer temperatures and sunshine, try to do things to help gain a new excitement for the cooler temperatures. Examples of Hygge can include:
- Set a relaxing mood with some cozy lighting when it gets dark (avoid overhead or blue lights) or listening to the sound of a fire (you can even use YouTube for this one)
- Immerse yourself in a cozy space by having soft blankets and pillows or a warm shower
- Spend your time on a calming activity such as reading a good book or making a craft
- Have a favorite cozy sweater and socks to put on at the end of the work or school day
- Reach Out if You Need Support
Psychotherapy services can be something to help you through the seasonal depression, connecting with a therapist can be a way to receive support while simultaneously increasing social interaction. If you think therapy may be helpful for you to get through these cooler months, don’t hesitate to reach out to us. We would be happy to support you through any experiences with seasonal depression. Simply give us a call or fill out an inquiry form on the website.
References & Resources
Mayo Clinic (2021, December 14). Seasonal affective disorder (SAD). https://www.mayoclinic.org/diseases-conditions/seasonal-affective-disorder/symptoms-causes/syc-20364651
Mind Your Mind (n.d.). 10 tips to combat seasonal affective disorder. https://mindyourmind.ca/self-expression-design-labs/blog/10-tips-combat-seasonal-affective-disorder/?gad_source=1&gclid=Cj0KCQjwsJO4BhDoARIsADDv4vBeK4QP0CQfSxNROcak-QTknSoRT2Hboab5IUvUpCTV61kqUZJG4xwaAsV7EALw_wcB
Therapy for Women Centre (2022, November 18). Hygge: a new approach to SAD season. https://therapyforwomencenter.com/2022/11/18/hygge-a-new-approach-to-sad-season/