What Is Seasonal Depression? And How To Combat It

Many people struggle with feeling down during the colder months.  This can be for several reasons.  The holidays are coming up and this can be a time where many people feel forced to re-engage with family members that are notably bad for their mental health and test the progress they have made with their well-being. With the year ending, there can be a significant stressor with ruminating on goals that were set at the beginning of the year.  Also, daylight savings makes it look like midnight when it is only 3 p.m., which likely tanks your motivation to get anything.

The decrease in sun access impacts our circadian rhythm which is basically our internal clock that responds to light.   Less light gives your body the signal that it is time to wind down decreasing your alertness and increasing your sleepiness which is incredibly inconvenient because even though it is darker earlier, you still likely have many tasks to complete.  These factors are the perfect storm for your mood to be lower than normal.

Here are some helpful tips to help you until it warms up and we aren’t dealing with darkness at 3pm.  First, you need to realize that you will likely become fatigued earlier so, with this in mind, shift your schedule, as much as you can, to where your tasks where you have to be more present are earlier in the day, to prep for the slump you’ll likely get.  If there is any flexibility in your schedule I would recommend having meetings earlier in the day and prioritizing later in the day hours for independent work where there may be a bit more flexibility to complete tasks on your own terms.

Revisit your bedtime routine to see what is working and what is not working.  Here’s the thing, many people have terrible bed hygiene, the habits that lead to a good night’s sleep, and do not realize how that is impacting them throughout the day.  And now that it’s getting darker earlier you really want to check in with your routines to fix whatever is in your control, we cannot end daylight savings…yet, but we can create a great bed routine and stick with it.  Helpful things to keep in mind with your sleep routine include having an actual routine.  Our bodies love schedules, remember the circadian rhythms I mentioned earlier? Essential things to a bedtime routine include things such as cutting out alcohol and caffeine consumption too close to bed, if your bedtime is 10pm, there is no reason that you should be drinking a mocha latte anything after 3pm and wine close to bed also decreases your REM sleep leaving you feeling less rested.  Come up with a wind down routine such as no screens (tv counts) an hour before bed (if that is too painful for you at least lower the brightness), do a relaxing exercise before bed like meditation, journaling, or progressive muscle relaxation, AND this is one of the most important ones in my opinion, plug up your phone on the other side of your room so it will be fully charged and you aren’t doom scrolling, and I don’t want to hear anything about my alarm is on my phone, get an old school alarm, and set your phone settings to ring if certain important numbers call you.

Look at your diet. I know, I know, tis the season where overeating and indulging are not only pressed, but they’re also often encouraged.  However, with less access to the sun which means that your vitamin d levels will decrease.  Vitamin d deficiencies are responsible for an increased risk of depression and anxiety, difficulty focusing, fatigue, and low energy.   There’s a reason why as soon as the sun starts shining regularly your energy levels feel like you’ve popped a molly.  With that being said, taking a multivitamin can help compensate slightly for the vitamin D you are no longer getting from the sun.  Also, if you decide to take an extra vitamin D supplement, remember that a few things that will help the absorption better.  First you should always take vitamins with a meal for better absorption.  Next, magnesium and fat help vitamin D to be metabolized better.  Now you can ensure there is magnesium in your vitamins, or you can make sure that your diet has high magnesium and healthy fat foods like whole grains, legumes, dark leafy greens, avocado, nuts, bananas, and dark chocolate.  I would go the food route because I like a good healthy meal and something about a popping a multivatimin isn’t as fulfilling as having blackened salmon on top of some crisp greens.  If I were you, I would add some frozen dark chocolate covered bananas to your schedule too.  Now I am not telling you what to do BUT they taste just like ice cream, are easy to make, and are perfect for when you want to have a little something sweet.  PLUS, the dark chocolate and bananas give you healthy fats and magnesium, it’s a win win win!!!

You can also purchase a light lamp to give you an added boost of vitamin D.  Taking a walk during the day is a great way to break up the monotony of sitting at a desk and helps you focus better when you return.  Even when it is a cloudy day you are still getting some vitamin D.  These are some helpful tools to help the physical contributors of difficulties when the seasons change, now lets move on to the more emotional contributors.  When it comes to the sadness that presents itself not only in the colder months but also towards the end of the year I want you to realize that you cannot be late for your finish line. It is unique to you and your experiences.  So, if you haven’t achieved the goals that you thought you would by now think of the lessons you have learned along the way and how they will fortify you to meet that goal going forward.  I also find that this time of the year is also tough because we may feel lonelier since we may be less likely to go out due to cold weather, so try to be more intentional about scheduling time with the people who make you feel all warm and fuzzy inside, and just a note, that doesn’t have to be another person, you may also need to be more intentional about spending time with yourself, not focused on work or caring for another person.

Finally, holidays are a time where you may feel forced to spend time at family events around individuals that are objectively bad for your mental health. Do Not Go.  The mac and cheese is not that good to be setting you back decades.  Schedule an outing with your favorite cousins after say they can give you the tea, and the plate, without the drama.  And if you do decide to go have an exit strategy.  Check in on your thoughts and heart rate throughout, these are typically signs that you are not feeling well, if it helps write out some statements to say before you walk out the door, or just walk out the door.  Please remember that you can also set your own holiday traditions of protecting your peace and prioritizing your well being.