As the days grow shorter and temperatures drop, many Northeast Ohioans, including myself, notice a significant dip in mood, energy, and motivation. The looming winter can feel overwhelming, but the good news is there are effective ways to lift your spirits and fend off the winter blues. Instead of relying on my usual retail therapy, cocktails, and binge-watching British dramas to get through, I’ve discovered several helpful alternatives to cope with the winter season. Knowing I’m not alone in this struggle, I’d like to share some suggestions on how to beat seasonal depression this winter! Here are seven proven strategies to help you stay mentally healthy throughout the colder months:
Maximize Exposure to Natural Light
One of the primary factors behind seasonal depression is the reduced exposure to sunlight during the fall and winter months. Sunlight plays a crucial role in regulating your body’s circadian rhythms—the internal clock that governs your sleep-wake cycle and energy levels throughout the day. It also stimulates the production of serotonin, a neurotransmitter that enhances mood and helps keep you feeling positive and energized. When sunlight becomes scarce, serotonin levels can drop, leading to feelings of lethargy, sadness, and irritability.
As winter settles in, we often face an extended stretch of gray, overcast days. In fact, Ohio ranks 8th among the most overcast states in the U.S., with Cleveland experiencing a staggering 202 out of 365 days of cloud cover each year.
Now, before you put your house up for sale and head to Florida, remember that even on overcast days, natural light is still beneficial.
Making an effort to get outside for just 20-30 minutes a day can make a noticeable difference. Whether it’s a brisk walk around your neighborhood, sitting by a window, or stepping out during work breaks, exposure to natural light can help you feel more awake, balanced, and uplifted. Plus, the fresh air and movement are great mood boosters!
Tips:
- Take a walk during midday when sunlight is strongest.
- Keep your blinds and curtains open to let natural light into your home. If possible, opening a window is a fantastic way to enjoy the benefits of fresh air.
- If you’re stuck indoors, try working near a window.
Embrace Light Therapy for a Boost in Mood
If getting enough natural light isn’t feasible, especially in northern climates with long, dark winters, light therapy can be a great alternative. A light therapy box mimics natural sunlight and can help regulate your body’s internal clock. Working long hours from home or in an office cubicle, a light therapy lamp is a great alternative.
How to use:
- Try a light therapy lamp with an intensity of 10,000 lux for about 20-30 minutes each morning. This affordable option on Amazon can be delivered to your doorstep in just two days!
- Start using it in the fall before symptoms become severe.
Stay Physically Active
Regular physical activity has been shown to improve mood and alleviate symptoms of depression, including seasonal depression. Exercise releases endorphins, which are chemicals in the brain that promote feelings of well-being.
Ideas:
- Engage in aerobic activities like running, cycling, or dancing.
- Try yoga or Pilates to combine movement with mindfulness.
- Reach out to a friend or family member to begin a walking regimen. If you can’t walk together, utilize walking apps such as FitBit or Apple Watch to track and share your progress.
- If you can, take your workouts outdoors for the added benefit of fresh air and natural light.
Maintain a Routine
Winter’s cold and darkness can make it tempting to sleep in, skip activities, and generally slow down. However, sticking to a consistent routine can help prevent feelings of lethargy and depression.
Suggestions:
- Set a regular wake-up time, even on weekends.
- Schedule activities that bring you joy and give you a sense of purpose.
- Incorporate a structured work, exercise, and relaxation balance into your day.
Focus on Nutrition
Your diet plays an essential role in your mood and energy levels. Certain foods can have a direct impact on how you feel. For instance, complex carbohydrates, omega-3 fatty acids, and foods rich in vitamins D and B12 are especially beneficial during the winter months.
Recommendations:
- Eat more whole grains, fruits, vegetables, and lean proteins.
- Incorporate omega-3-rich foods like salmon, flaxseeds, and walnuts.
- If you’re not getting enough sunlight, consider vitamin D supplements (after consulting a healthcare professional).
Socialize and Stay Connected
Isolation can exacerbate feelings of depression, so maintaining social connections is crucial. Even though it may feel harder to reach out during winter months, spending time with friends and family can help combat loneliness and boost your mood.
Ways to stay connected:
- Plan regular coffee dates, dinners, or game nights with loved ones.
- Join clubs or online communities that align with your hobbies or interests.
- Volunteer for causes that are important to you—helping others is a proven mood booster.
Dr. Stuart Brown, founder of the US National Institute for Play shares an insightful quote:
“The opposite of play is not work, it’s depression.”
Enjoying a social life is not a luxury we can afford to lose to hibernation in NE Ohio…we actually need to have some fun and get out with healthy friends and family to maintain our physical health.
Practice Mindfulness and Meditation
Mindfulness-based practices, such as meditation and deep breathing, can reduce stress and help you stay present during difficult moments. They also provide a sense of calm that can mitigate some of the anxiety and frustration that often accompany seasonal depression.
How to get started:
- Start with just 5-10 minutes of meditation each day, using apps like Headspace or Calm to guide you.
- Practice deep breathing exercises whenever you feel overwhelmed.
- If you find meditation boring, try tapping to reduce stress and boost your mood. The Tapping Solution app is a great tool for this.
- Try journaling to track your emotions and identify any negative thought patterns.
When to Seek Help: How Therapy Can Support You Through Winter
Seasonal depression can make the colder months feel long and draining, but with proactive steps, it’s possible to manage the blues during the colder months.
When all your efforts aren’t working, consider talking to a therapist!
Emotionally Focused Therapy (EFT) is an effective way to address seasonal depression because it dives into the underlying emotions causing sadness, lethargy, and relational distress. Utilizing EFT, your therapist helps you unpack those feelings and look at what’s really going on beneath the surface. This approach doesn’t just help you manage your mood in the moment—it also gives you tools to handle those feelings better over time, making it easier to take on winter (and beyond) with a stronger, healthier mindset.
If you relate to the struggles associated with seasonal depression, don’t hesitate to give our scheduling office a call (Monday–Friday, 9am to 5pm) to schedule an appointment. It’s never too early to start prioritizing your mental, emotional and relational health, and we’re here whenever you’re ready to begin your journey!
This article was written by Olivia Jeong, a content contributor for Married Life Counseling.
