As the days grow shorter and the air turns crisp, many people begin to notice a shift not just in the weather but also in their mood and energy levels. Fatigue, difficulty concentrating, low motivation, and sadness creep in with the arrival of fall and winter and only lift when spring arrives. These are the signs of seasonal affective disorder (SAD), a type of depression that recurs annually with the changing seasons.
The good news is there are many ways to handle depression naturally, particularly during the changing seasons. Read on to discover practical and effective tips for managing depression to help you feel more like yourself, even during the darkest months.
How to Prepare for Seasonal Depression
Talk With Your Healthcare Provider
The best method for how to prepare for seasonal depression is by talking to a health professional. After all, SAD is a form of depression. They can help you better understand your condition, explore personalized treatment options, and determine if additional therapies like counseling or medication are necessary.
Early intervention is key to preventing symptoms from worsening and finding strategies that work best for you. Never hesitate to reach out. After all, seeking professional guidance is not a sign of weakness—it’s a proactive and effective step in managing your mental health.
Prepare Your Mind for the Seasonal Transition
As the seasons shift to fall and winter, it’s easy to focus on updating your wardrobe or decorating your home for the holidays. However, preparing your mind is just as important as preparing your environment. The shorter days and colder weather can impact your mood, energy levels, and mental clarity, so it’s crucial to transition mentally.
A tip for depression management as the seasons change is to reflect on what you’re thankful for. A shift in mindset can help you focus on the positives rather than dwelling on the challenges of darker days. Acknowledging your feelings and allowing yourself to process them is also important. You can do this by journaling, meditation, or talking with a trusted friend.
Embrace Light Therapy
Light therapy is one of the most effective natural ways to treat depression in adults, particularly those affected by SAD. It involves using a light therapy box that mimics natural daylight. The light it produces is significantly brighter than a regular light bulb.
Place the device 16-24 inches away from your face and sit near it for about 20-30 minutes. Doing so an hour upon waking up helps reset your body’s internal clock, improving your sleep-wake cycle and reducing feelings of fatigue.
Light therapy boosts serotonin levels, a key neurotransmitter that regulates mood and energy. It also alleviates sleep disturbances by promoting melatonin production at the right time of day.
Stay Physically Active
Exercise is a proven method for combatting depression. It releases endorphins, the chemicals in the brain that act as natural painkillers and mood elevators. Physical activity also increases blood flow and reduces stress hormones. In fact, simple activities like walking, cycling, yoga, and dancing can help uplift one’s mood.
If you’re struggling to stay motivated, start small. Commit to 10 minutes of daily activity and gradually build from there. What matters most is you’re up on your feet. Join a group class or work out with a friend to help you stay consistent.
Prioritize a Balanced Diet
Apart from exercise, your diet also plays a significant role in your mental health. After all, a well-balanced diet supports brain function and provides the energy needed to combat fatigue and mood swings.
Focus on whole grains, lean proteins, fresh fruits, vegetables, and foods rich in omega-3 fatty acids, such as salmon, chia seeds, and walnuts. Avoid processed foods, sugar, and alcohol, as they can exacerbate depressive symptoms.
Simplify your diet by preparing meals in advance. This will ensure you have nutritious options available, even on low-energy days.
Use a Dawn Simulator
Dawn simulators are alarm clocks that, instead of creating loud music, produce light that gradually increases in intensity, helping you wake up more gently and naturally. These devices begin to brighten 20-60 minutes before your alarm time, signaling your body to reduce melatonin production and increase alertness. This tip for depression management reduces grogginess and sets a positive tone for the day ahead.
Get Outside When Possible
Exposure to natural sunlight is beneficial for regulating serotonin levels and improving mood, even during winter when grey clouds reign over the skies. Go for a walk during daylight hours, sit by a sunny window, or take outdoor breaks whenever possible.
Consider Antidepressants When Necessary
For some individuals, lifestyle changes and natural remedies may not fully address the symptoms of seasonal depression disorder. We recommend considering antidepressant medication as a part of your treatment plan if symptoms persist or significantly impact your daily life.
Certain medications, such as selective serotonin reuptake inhibitors (SSRIs), increase serotonin activity in the brain to regulate mood and alleviate symptoms. It’s best to consult a doctor or psychiatrist first to determine whether antidepressants are appropriate for your situation. After all, they will guide you in finding the right medication and dosage.
Practice Relaxation Techniques
Another way to handle depression naturally is through mindfulness and relaxation practices. Meditation, deep breathing exercises, and progressive muscle relaxation can calm your mind and reduce symptoms of anxiety. You can also journal your thoughts to process your emotions.
Some applications, such as Headspace or Calm, offer guided meditations for beginners. To get started, set aside a few minutes of your day for mindfulness practices.
Beat the Changing Seasons Naturally
Seasonal depression doesn’t have to overshadow your fall and winter months. By incorporating these tips and making small lifestyle changes, you can take control of your well-being and embrace the season with a brighter outlook.
Visit the Alaska Northern Lights blog to learn more about how light therapy can help address SAD symptoms.