How to overcome Seasonal Depression realistically: 11 Practical strategies
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Seasonal depression is very much a real thing, you’re not been lazy or having just a bad day and you don’t just ‘snap out of it’.
I don’t know you but growing up I’ve heard of seasonal depression as passing comment but never got any actual guidance on how to overcome it. It always seemed to be quickly dismissed with statements like 'what can you do about it, just get over it’.
👎 Well that’s quite unhelpful isn’t it
Which is why I decided to share with you 🤗
11 practical strategies to handle seasonal affective disorder
You don’t have to passively endure it another year.
I can tell you it’s possible!
If you are:
😮💨 tired of feeling depressed in winter (or summer!)
❓unsure if you are experiencing seasonal depression
🧠 want to learn more about what the heck it is, why it comes about, what treatment is available and what you can do to help yourself
I’ve written this blog post specifically for you!
I’ve collected these practical strategies and ideas you can steal to alleviate seasonal depression symptoms.
✅ Tip - you can use most of these strategies to boost your emotional and mental wellbeing even if you’re not experiencing seasonal depression
By the end of reading this (for the those patient souls that will make it to the end) you will feel more knowledgeable and inspired (I hope lol) about what might help you tackle seasonal depression,
and feel motivated to take steps towards getting back you life’s spark even during your least favourite season!
And the good news is that because you’re already actively seeking to do something about it (otherwise you wouldn’t be reading this), you have already taken a step towards breaking the vicious cycle of seasonal depression.
Now let’s get this going and moving more so that you feel equipped to deal with it properly.
WHAT CAUSES SEASONAL DEPRESSION
what is it & what causes it?
It is a type of depression, which seems to occur at specific seasonal patterns.
It is thought to be caused by the reduced number of daylight hours in winter and the impacts of this on the levels of Serotonin, Melatonin and Vitamin D.
SEROTONIN helps regulate our mood and exposure to daylight helps produce and maintain good amounts of Serotonin. Shorter days can mean lower levels of serotonin are produced.
We know if you are out in the sun this helps your VITAMIN D level right? Vitamin D encourages seratonin activity. So decreased Vitamin D can also have impact on your mood.
MELATONIN is a hormone responsible to make you feel sleepy when it gets dark. As we get darker days in winter, it's possible higher levels of Melatonin are increasing sleepiness and lethargy, making you more inactive.
It is not:
❌ a lesser form of depression.
It can be just as disabling and concerning as depression caused by non seasonal factors.
Quick note: We still don’t know for sure what causes seasonal depression and research is still investigating this, but it’s been hypothesised that a mix of factors can contribute to it.
Seasonal depression vs Seasonal Affective Disorder?
Seasonal Depression is also known as Seasonal Affective Disorder (SAD).
When does SAD start?
Seasonal depression can start in fall September - November or early Winter (December). Yes SAD can start as early as September with the first seasonal changes.
Quick note: SAD can also happen in summer (keep reading, I tell you more about in in a bit
Where is SAD most common?
It seems Seasonal Depression is more common in countries with higher seasonal variations from season to season (i.e. daylight and weather changes) and Northen countries such as the UK.
Who does SAD affect?
Sad can affect people of any gender. It has been noticed that it can occur more frequently in people diagnosed with Depression, ADHD, Bipolar or other emotional challenges.
WHAT SEASONAL DEPRESSION FEELS LIKE?
SAD is associated with emotional, behavioural, physical and cognitive symptoms.
📋
Here are some of the common signs.
Feelings of emptiness, sadness, low, hopeless, pessimistic
Feeling easily irritable, frustrated or angry
Feeling anxious or nervous
Feeling worthless, guilty
Not feeling interested in activities that you normally enjoy or bring you pleasure i.e. hobbies, interests
Reduced or lack of libido and sexual desire
Feeling suicidal
Isolating yourself, not wanting to be around people
Oversleeping, struggling to get out of bed
Feeling lethargic, slow, low in energy
Reduced concentration
Forgetfulness
Difficult with decision making
Overeating
We can all experience some of these from time to time, and that doesn’t mean you’re experiencing SAD, fluctuations in mood, motivation and energy levels are normal.
But if experienced consistently for a prolonged period of time, causing significant disruption to your daily life and occurring at specific seasonal patterns, then it’s possible you’re experiencing seasonal depression.
📋 Quick note: many people that have SAD still go to work, attend to family commitments, look after their children and families, but just because you’re able to do these things doesn’t mean you’re not depressed.
Something I like to say to remember is “Ok you are able to go to work and do what was asked, but at what cost? is that cost a lot higher compared to times when you’re ok?”
Seasonal affective disorder in Summer
YES! I know we all think spring and summer are the best seasons when we feel our best selves, active, out and about, enjoying hikes, days out with friends and family.
Well not for everyone!
Believe me I was as surprised as you are when I first found out.
Suddenly childhood memories of my mum telling me each year that my school grades went down in spring, that I’d always struggle in that season and I needed Vitamins to give me energy and focus, THEY MAKE SOME SENSE NOW!
So yeah, SAD can happen in summer even though it seems it’s more rare (but arguably we consider it rare simply because it’s under researched and data on it is lacking.
Summer Seasonal depression can start in Spring and carry through the summer months.
SAD in summer is characterised by the same symptoms described above except instead of oversleeping you might experience insomnia, broken sleep, sleep too little. Instead of overeating you may lack appetite.
Similarly due to daylight changes (longer days) it’s possible that lower levels of Melatonin cause you to not feeling sleepy, resulting in too little sleep which can then lead to symptoms of depression.
Sensitivity to hotter temperatures and seasonal allergies can also disrupt sleep, increase irritability, disrupt routines and overall contribute to depression.
Seasonal depression vs holiday blues
Seasonal depression and holiday blues are actually NOT the same thing.
Holiday blues are stress and feelings of depression caused by the occurrence of calendar events like Christmas, New Year, Bereavement anniversaries and so on.
They are not caused by seasonal changes like reduced or increased daylight hours.
Yet they are highly pressured and upsetting times for many of us, for different reasons and it’s important to consider what extra support you may need during those times.
HOW IS SEASONAL DEPRESSION TREATED?
What helps seasonal affective disorder?
Medication 💊
Your GP offer to prescribe you medication like antidepressants to help maintain those chemical levels in balance.
Taking antidepressants is a very personal choice, some people find them highly beneficial, whilst others don’t. And there is no shame in getting some medical help with it.
Some people find most benefit when combining medication with talking therapy (Counselling).
Light Lamp 💡
This is specifically indicated for winter SAD. Light therapy lamps are like supplements so that you’re exposure to daylight is maintained even in shorter, darker winter days.
It requires daily use and it might not be suitable for people with certain medical eye conditions. I also suspect they might be difficult to access for individuals with sensory sensitivities i.e. to bring lights
Vitamin D 💊
Supplements can help combat the negative effects of Vitamin deficiency
Counselling 🗣🛋
Counselling or psychotherapy can help by challenging limiting thoughts or behaviours, that keep the cycle of seasonal depression going. Providing a non judgemental space to make sense of your thoughts, emotions and behaviours empowers you to develop healthier coping strategies.
To learn more about Counselling tap here
11 PRACTICAL IDEAS, TOOLS & TECHNIQUES TO HELP YOURSELF
Get inspired, adapt and change some of these to make them fit your specific needs!
1|Catch the daylight!🌞
Daylight hours may be fewer but they are there! A few ideas to make the most of it are:
sitting in your yard or garden 🌾
✅Tip: make sure to wrap up and enjoy a cup of tea to keep you warm, maybe read a page of your fav book/magazine, or play sudoku on your phone or listen to some music
Do 5 minutes gentle exercise in your garden, local park, in your balcony 🤸🏻🏃🏻♂️➡️🧘🏻♀️
this keeps you warm whilst being outdoor as well as activating your whole body and helping your brain release those happy juices (it’s a 2 in 1 basically)
Sit by a window at home (if working from home) or in your workplace office
✅Tip: from time to time spend a minute noticing the world outside of the window without making any judgement about what you see. The sky, clouds, sunshine if the sun is out, buildings, people walking by, cars, the trees and flowers.
go for a morning short walk before setting off to work or during lunch break
2 | Adjust your work patterns
If you work a 9 to 5 job and you’re getting into work and leaving work when it’s dark (bloody nightmare, I’ve been there!), consider starting work 1 hour later.
Some employers allow for flexy time and you may also ask this as part of your reasonable adjustments if you have a disabling condition.
What to do with that extra hour from 8am to 9am? go for that morning walk, maybe even walk to work if it’s an achievable distance or sit in the garden to absorb some daylight.
Anything that can expose you to daylight and you can pair it with an activity you enjoy. it’s a 2 in 1 deal!
3 | Align your morning alarm to the season
If you are self-employed, retired, or work from home consider changing the time you wake up to align with the season.
Perhaps waking up earlier so that you can have a slower morning self-care routine before work (your daily routine doesn’t have to be get up - work - go back - sleep).
Or set the alarm a little later so you wake up when it’s already light out there.
4 | Adjust your expectations and be realistic
Be realistic on what you can actually achieve whilst dealing with seasonal depression so you don’t constantly feel like a failure, because that feeling would only make depression and anxiety worse.
It’s normal and ok to expect less from yourself and have smaller goals during time of struggles.
Setting realistic achievable expectations keeps you connected with a sense of achievement and accomplishment which is likely to make you feel more motivated (even just a tiny bit).
UNSURE HOW TO PUT THIS INTO PRACTICE?
Download this easy step by step worksheet for you to set realistic and achievable goals. You’re most welcome 😁
Click to download this worksheet
5 | Strip it down to the essentials
This goes hand in hand with the previous point.
Focusing on the bare minimum essential tasks can go a long way.
It prevents feeling so overwhelmed that you end up doing nothing at all and ensures your basic needs are met.
For example you may want to focus on maintaining personal hygiene, having regular meals, 5 minutes light home exercise, weekly call with friends/family.
AND anything else that is absolutely essential for you that you can’t go without!
For me this is visiting my local park and trees regularly and cuddling with my mischievious cat
It could be this is all you do as self-care routine during this season and that is ok.
Little is better than nothing
IDENTIFY YOUR WELLBEING NON NEGOTIABLES WITH THIS NEEDS LIST
Click to download
6 | Remain engaged in interest and pleasurable activities 🤹♂️🎸🎮 🎣♟
Spending a little time practising those passions and hobbies you normally enjoy, even if right now you’re not feeling interested in them.
I find in winter I need to adapt the way I practice some of my interests to make them accessible.
For example if you are a nature lover, and like hiking in summer but are put off by winter temperatures and rain, could you consider joining a local foraging group?
✅ Tip: are there different activities you like that are more accessible in winter time? i.e. winter sports ⛸🏂
IF YOU DON’T KNOW WHAT YOUR INTERESTS ARE AND WHAT HOBBIES YOU COULD BE INTO
I’ve got you!
Use this free “Interest & Hobbies discovery” guided worksheet to inspire you
Click to download
7 | Identify and Re-frame negative automatic thoughts
When feeling depressed it’s easy to get into ‘tunnel vision’ and be super focused on one negative aspect. Re-framing it’s not about denying the ugly that comes with the season, it’s not being positive at all cost (toxic positivity).
It’s about zooming out and having a more objective view, balancing both good and bad aspects⚖️
For example:
Unhelpful thought
😿 "I’m so unproductive during this season, I just can’t do normal things, I’m a failure”
Reframed:
😺"I struggle during this time of the year, and it’s okay to need more rest. I’m not failing; I’m adapting to my needs and doing my best"
_________
Unhelpful thought
😿"Shorter days make it impossible to enjoy life, it’s too dark to enjoy life.”
Reframed:
😺 Less exposure to daylight impact my mood, yet I can focus on the small joys that come in winter such as cozying up with a hot choc, have snow fights with friends, or wear my favourite pijamas.
_________
Unhelpful thought
😿 “I’m too tired to do anything, so there’s no point in trying."
Reframed:
😺"A small action can go a long way to make me feel better, like making the bed or having a short walk. I can take it one step at the time and see how I feel afterwards”
8 | Keep track of your triggers and patterns with a journal/diary 📝
Keeping a log can help you identify what makes your symptoms worse and what makes them better.
Most often the way we think, our environment, or our actions can make us feel better or worse
Once you know this, it’s easier to know what adjustments would effectively improve your mood and mindset.
I’m always so surprised how a small tweak in routine changes the whole picture.
A structured journal sheet is an easy tool to start mapping out your triggers and patterns
✅Tip: you can also use it to help you identify unhelpful thoughts you want to re-frame (see point 7)
Tap to download
9 | Keep your inner critical voice in check!
You know that critical inner voice that goes “I’m broken”, “I should do more”, “I’m lazy”, “I’m a lost cause”, “I’m not made for this”.
I don’t know you but usually telling myself that makes me feel even more depressed and unmotivated.
And It’s not true!
You are enough, capable and worth investing in!
How do you stop this critical voice?
1.🔎 Identify - notice when it comes up
2. 🤲Accept - don’t judge yourself for having critical/negative thoughts
3. 🪞Reframe - what would you say to a friend who’s struggling with seasonal depression?
I’m sure you wouldn’t tell them they are lazy, bad, or a lost cause.
4. Take the answer from point 3 and say that to yourself
for example if you’d say to a friend ‘you are enough, you’re just struggling, it’s ok to do less at times, you’re still loved and a great friend to me’,
then replace the “You” with “I”
It’s nice to be a good friend to yourself
10 | Engage with friends, family and peers who may share similar struggles
It reduces that loneliness and isolation that comes with seasonal depression. 👩❤️👩🧑🤝🧑🙋♀️
You don’t have to hide it or keep it secret
Talking about it freely to people who can understand your experience and feelings is a relief
11 | Plan ahead for the season
When are you at your best, before the problematic season begins.
Prepare and organise all those things you know will become a struggle when SAD hits.
For example
🥘cook in batches and store them in your freezer for the SAD days (this way you still get a nice homecooked healthy meal without doing much at all)
🗓schedule and organise pleasurable activities you’ll do in the following season (take the organisation and scheduling tasks away which in itself can be overwhelming when feeling depressed)
plan days off and holidays 🏖
LET’S PUT THINGS INTO ACTIONS💪
What/which strategy caught your attention?
Which one feels doable?
If you got inspired by more than one, that’s great!
Start by focusing on one change at the time, one technique at the time and stick with it for a few weeks before adding or swapping to another.
And if you need a little extra support, help with being consistent and have some guidance working with a therapist or counsellor can be of great help.
Find out about EQUA therapy services and get the best support to help you overcome Seasonal Depression.
We offer a free initial consultation and only takes 1 minute to book
ABOUT THE AUTHOR
Hello friend! 🤓
I’m Valentina mental health counsellor, relationship therapist trainee and founder of EQUA THERAPY.
Alongside my private therapy work, I love sharing ideas, knowledge and practical tools around the topics of anxiety, depression, self-care, relationships, intimacy & pleasure in hope it helps you make sense of your challenges and inspire you to find solutions that work for you.
Learn more about me, therapy services,book a free initial consultation
