Winter is quickly arriving, bringing with it shorter days and more snow days. It can be wonderful feeling the pace of life begin to slow slightly as our bodies begin to relax into the warmth of our blankets and our desires turn to cozier hobbies. I personally love to curl up with some tea and read a book, decorate my house with all of the Christmas tchotchkes, and spend time with my loved ones.

However, as wonderful as this time of year can be with holidays arriving, it also brings with it a sense of sadness, gloom, and depression. This is referred to as SAD: Seasonal Affective Depression. SAD is a depression related to changes in seasons, starting in the winter months and ending as spring arrives. You might feel drained of energy, moody, disconnected, or uninterested in everyday activities. It can result in longer sleeping periods, changes in appetite, decrease in energy, difficulty in concentration, or feeling sad a lot of days. It is mainly caused by the reduced level of sunlight affecting circadian rhythms and serotonin levels, biologically predisposing us to depression.

As we begin to look at Seasonal Affective Depression on its strong front, we may become fearful and discouraged. We are already feeling tired, so taking on combatting the shift in mood feels daunting. Yet, there is more hope in this time than we may originally believe!

Here are 5 effective ways to counteract Seasonal Depression and all of its gloomy attempts at insetting despair at this time of year.

Let the Light In

When you are working, within the house, or with friends, open the curtains and let light in! Being proactive with how much sunlight you see each day is an effective way to combat the sadness that comes with lower Vitamin D levels. When we see natural light, we begin to feel lighter within and our brains are stimulated.

Exposure to natural light is much brighter than typical indoor lighting, which allows our spirits to be lifted a bit more. Opening the blinds will also bring some more warmth into your home, keeping it cozy. It is also necessary to get outside to feel the light on your skin and naturally raise your serotonin and Vitamin D levels. Bundling up for a walk is the perfect way to see decorations, get inspired, and boost your mood.

Get Social

‘Tis the season for holiday parties, family dinners, and lots of festive events! A great way to combat SAD is by spending time with people you genuinely enjoy to being with. Social isolation and depression are closely related, bringing us down even further into a rabbit hole of mental illness. It is very important to be social with friends, family, coworkers, or new interest groups over the winter.

Get creative with what you do! Love reading? Find a book club meeting over the winter. Need some time outside? Go for a walk with your friends and your pets, play outdoor sports or games, and try some new winter recreational sports. Still need to get your shopping done? Take a friend to explore some new shops or a local market. Too cold for you? Zoom and FaceTime are great options for chatting with people far away.

Any way you can be intentional with socializing and connecting this season is key to keeping your heart filled and supporting this time of love and generosity.

Get Active

Movement is commonly associated with counteracting depression and depressive moods. The same rule of thumb goes for SAD. Being active is a great way to raise your heart rate, get endorphins circulating, and find gratitude for your body’s abilities.

I am someone who loves getting outside to move, play, and exercise. Yet during the winter months, the cold is less than welcoming and I am not hitting the slopes to go skiing every weekend. For those of you similar to me, getting involved in an indoor recreation sport can be a great start. Joining group classes such as yoga, kickboxing, or spin classes can bring a sense of community to your exercise and bring laughter to movement. If the gym stresses you out, maybe take a friend or stick to simple machines.

If the weather is warmer and you can get outside, go for a bike ride or a nice walk. Try snowshoeing or skiing.

There are so many ways to be active in ways that support your physical and mental health. As long as you are truly enjoying what you are doing and finding joy from movement, do it! Being active counteracts the slow sense of winter and our hibernation instincts.

Journal

This time of year can be hard on a lot of people with Seasonal Affective Depression, family troubles, stress, or loneliness. As with any time of year when we are going through mental and emotional struggles, journalling is a great way to reflect on your internal state or to navigate your experiences.

Journal prompts are a great place to start if it is new to you or if you don’t enjoy free-form journaling. Start the practice of keeping a gratitude journal to remind yourself of the joy present in your life despite the depression that may be taking root. Do a 5-minute brain dump to dispel the intrusive thoughts within you.

Maintain a Schedule and Routine

As we begin to wake up when it is dark and return home to eat dinner in that same darkness, it can be difficult to maintain a regular schedule and routine. The body biologically wants to sleep more with the early twilight times and the late sunrises, darkness holding the world a little bit longer in the winter.

This prolonged time in the darkness throws off routines and regular schedules. Thus, we must make our own structures in order to combat this. Set a bedtime and a waketime. Create routines in the morning that wake you up and get you ready for the day (journaling, exercise, coffee, etc.) and an evening routine that lets your body know it’s time for bed (read, tea, journal, etc.).

Keeping a schedule throughout the day also keeps you motivated and on track for responsibilities. Depression thrives in a lack of structure, seeping into each moment that you are left without something to do. Scheduling time with friends, time to work, time for self-care, and tie for meals are important in fighting SAD from all fronts.