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Winter is coming: how to manage seasonal depression & low mood

It’s that time of year again. The clocks are going back, it’s darker earlier, we debate when to start turning the heat on. The winter blues may set it, or more significantly; Seasonal Affective Disorder (SAD).

SAD is a type of depression that typically sets in late fall and lasts throughout winter. Many people call it the “winter blues.” Sometimes the winter blues can be just that; feeling blue or feeling like you have a low mood. Other times, there are more significant symptoms including feeling sluggish, low motivation, depressed mood, overeating, loss of interest in activities, difficulties with sleep and concentration.

Knowing winter comes every year (especially for us New Englanders), how can we better prepare ourselves and manage the winter blues?

  1. Soak up the sun. Go sit outside and aim your face towards the sun. Yes this may require jackets, hats, gloves, and extra layers, however early morning light is a great way to maintain your circadian rhythms. This will help wake you up in the morning, and will help you fall asleep at night. Not to mention receiving a great does of Vitamin D.
  2. Invest in a light lamp. (also known as SAD lamps, therapy lamps, light therapy lamps) There are many light lamps on the market, specifically advertised to battle SAD and the winter blues. Look for 10,000 lux which is the measurement of light level intensity. Place your lamp a couple feet away from you for 30 minutes a day. Don’t stare directly into it. Keep it off to the side as you eat your breakfast, read, put makeup on, stretch, or whatever keeps you within 2 feet of the lamp. Some light lamps even have a timer in which they gradually light up as you wake up, simulating the sunrise.
  3. Routine and ritual. It is so important to keep our sleep routine consistent and predictable. Check out my post about sleep hygiene here.

It is also important to consult with your health care provider on the use of light lamps as well as any symptoms you may feel during the winter as your provider may have additional or different recommendations.

For more information, check out the National Institute of Mental Health.

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