7 Ways to Cope With Seasonal Depression, From Someone Living Through It

For those that also struggle with depression, whether it’s year-round or seasonal affective disorder (SAD), winter can be an uphill battle; a never-ending sludge through the mud wearing heavy wet clothes. In my third or fourth year living here, I decided it was time to stop fearing winter and make changes that made it more manageable. I knew I was going to be depressed no matter what, but I also knew that there were things I could do to ease the burden.

Here are the strategies that I’ve found helpful for managing my seasonal depression symptoms.

1. Acknowledge That Winter Depression Is Real

   The first thing that helped me was to acknowledge that my depression was not going anywhere. Winter made it worse, and that was a fact. No amount of positive thinking could change my chemical makeup. This radical acceptance allowed me to treat myself in a kinder way. Rather than getting frustrated that I spent an entire day in bed, I acknowledge that some days are harder than others and giving myself grace to do what is needed was the kindest thing I could do for myself. Knowing that winter is harder for me, I also began to prepare as soon as Labor Day hit. And no, I don’t mean take out the winter clothes or turn on the SAD lamp, although I too did those things. But more so, mentally prepare.

2. Create a Cozy Environment to Support Your Mental Health

   Knowing that I struggle with super dark days, I began to reframe winter as a time of nesting, coziness, and inner reflection. I rearranged my living room for optimal coziness, brought out the fuzziest blankets I could find, and stocked up on all the snacks that bring me joy.

3. Get Light And Movement Where You Can

   Before winter actually arrives, I try to get as much exercise and sunlight as possible. If the sun is out, so am I. This is because when the days are shorter, there is a lot less opportunity to be in nature. I mean truly, no one wants to go for a walk when it’s pouring rain. Instead, I bring my yoga mat in from the garage, and start the day with a sun salutation, or somatic exercises such as gentle stretching, to remind myself that I am alive and not in fact a blob that melts into the couch. This simple act of self-care often boosts my energy first thing so that I at least feel like I did something for myself.

4. Start Your Morning With a Gratitude Ritual

   Another thing I do first thing in the morning is name three things I am grateful for as part of my daily gratitude practice. It may seem silly, but this simple act of acknowledging a warm bed, a supportive partner, and a roof over my head, gives me a perspective that lasts the whole day. And I don’t just name the things I am grateful for, but I really sit in it, letting it fill my body as I take a few intentional deep breaths. If I do nothing else all day, at least I did that. Plus, writing down my three gratitude items in a journal each gives creates a comprehensive list that I can easily reference when I’m feeling down.

5. Prep Nourishing Meals for Low-Motivation Days

   One of the other things that I do to make winter more manageable is meal prep. For people with depression, you know how hard it is to feed yourself. There are some days when I just can’t, and I am grateful that “past me” prepared a bunch of freezer meals. I have a slow cooker so while the weather is nice, I go to the farmers market or grocery store and get all the things I need to make soups, chili, stews, all the hearty one-pot meals I can imagine, and then when it’s cold I just take them out of the freezer, pop it in the crockpot, and go. Now when 5 p.m. rolls around and it’s pitch black, I know that I have something super nourishing to eat.

6. Plan Social Connection Into Your Week

   When my depression is feeling especially draining, it is very hard for me to leave the house and socialize. The problem is that seeing my friends or family does in fact make me feel better. So, what do I do? If I know that a dark Saturday is when I would just stew in the house, I try and plan an outing or adventure when it is light out. It doesn’t have to be big, but a coffee with a friend or a trip to a museum or even just a nature walk tends to pay off in the long run. Even if I don’t want to go that day, it tends to make me feel better. I just have to get myself out of the house. And with the promise of a sweet treat, I can be lured.

7. Accept That Some Days Will Still Be Hard

   Now, almost six years into living here, I no longer dread the big dark. And don’t get me wrong, my depression is still here. But I embrace it, knowing that it comes with compassionate rest, supportive accommodations, and a whole lot of time to focus on self-care.

This article shares personal experiences and tips that some people find helpful. It is not intended as medical advice. If you’re struggling with depression or other mental health concerns, consider reaching out to a qualified professional for support.