How to Support Yourself with Seasonal Depression

The summer is coming to an end and some people are really excited for fall, but those of us with seasonal depression sometimes start to feel dread for the upcoming winter. Is it possible for people with seasonal depression to still enjoy the winter and fall? I believe so, but I also believe that we need to take a realistic approach to what the reality is for those with seasonal depression. Let's dive into what that approach can look like and in what ways we can help ourselves to pull back the depression blinds.

Seasonal depression differs from major depressive disorder (the most commonly diagnosed form of depression) in that it is caused by the changing of the seasons, most commonly starting in the fall and continuing through the winter, but then starting to improve in the spring and summer. Major depressive disorder, on the contrary, is the same symptoms, but not dictated by the seasons. Symptoms of depression, both seasonal and major, include moodiness, lethargy, fatigue, changes in appetite, less interest in activities that bring us pleasure, and sometimes even morbid or suicidal thoughts (remember to always seek professional help if you are experiencing suicidal thoughts. You can contact 988 if you are having a mental health crisis). People with seasonal affective disorder may notice a sense of dread about the winter and needing to stay indoors more. For most people, the lack of sunshine contributes to seasonal affective disorder, making it more prevalent in areas that have cloudy winters, such as the Midwest and Pacific Northwest. This means that taking a multi-vitamin that includes vitamin D and B-12 can help with some symptoms, but this should be done only after consulting with a doctor.

If you believe you have seasonal affective disorder, the best thing that you can do is to start preparing early. Meet with your doctor in August to start discussing your symptoms, have your vitamin D and B-12 levels tested, discuss medications (if you so choose), and look at supplements that you can take. I also strongly encourage you to establish a self-care routine that is focused on indoor activities. Taking a walk on a bright, sunny day can do wonders for your mental health, but it's not always doable in the winter, so finding something that is always available and not dependent on the weather can help. Things such as journaling, a healthy sleep schedule, reading, knitting, baking, yoga, or meditation at home can be really helpful. The key is to establish this routine well before your symptoms start. It is much harder to develop a new habit when you are already depressed.

There are other things that we can do to help our seasonal affective disorder, especially if we feel we are more impacted by the sun. A sun lamp can do wonders for seasonal affective disorder. Be sure to use these with care, as they have been thought to be able to trigger symptoms of mania in those with bipolar disorder. Also, remember that you are to use this to brighten up your space when the sun would typically be out; using a sun lamp at 9 pm may help you feel better in the moment, but it can disrupt your circadian rhythm. Most have brightness settings so you can adjust the lamp to be brighter and dimmer when the sun would be brighter/dimmer during the day. I have found sunlamps really affordable online for purchase. If getting more sun and fresh air is what helps your symptoms, ask a friend or partner to keep an eye on the forecast and when a sunny day is coming up you can start to mentally prepare to take a walk or spend some time outside. Even when the temperature is cold, most of us can still tolerate a 5 minute walk outside. Also, take a look at areas near you as well - sometimes cities not that far from us get more or less sun, possibly due to mountains or bodies of water, so sometimes we are able to travel a short distance to see more sun.

Lastly, set up a good social support network for yourself with friends, family, partners, and medical professionals, such as a doctor and a therapist. Seasonal depression can feel isolating and really difficult, but having people on your side who can help advocate for you and support you in maintaining a self-care routine can be really beneficial. Cognitive-behavioral therapy has been shown to be really effective in the treatment of seasonal depression, as well as talk therapy, EMDR, and many other methods. Remember that it's always ok to ask for help!