I consider the end of Daylight Saving Time to be the official beginning of Seasonal Depression. Can we all agree that changing the clocks is archaic and more annoying than helpful? When DST ends, the sun goes down really early, which increases risk for seasonal depression. Even for people with high-functioning depression, the time to start fighting seasonal depression is before you start feeling its effects. So, let’s get busy with 6 ways to fight seasonal depression.

What Causes Seasonal Depression

The truth is, we don’t really know what causes seasonal depression (officially called Seasonal Affective Disorder). We think it’s probably partly affected by 3 things:

1. Your circadian rhythm. There’s less sunlight in the winter (especially if you’re at a higher latitude), which can disrupt your body’s internal clock. When the sun goes down, you start to feel sleepy, so you’re tempted to go to bed earlier or stay in bed longer.
2. Serotonin. There might be a relationship between less sunlight and a drop in serotonin, which can increase feelings of depression.
3. Melatonin. Melatonin is a hormone that makes you sleepy. Your body uses sunlight to know when to give you a dose of melatonin to make you sleepy, so when the sun goes down super early, your body isn’t really sure when it’s supposed to do that.

How to Fight Seasonal Depression

The best time to start fighting seasonal depression is before you even notice it happening. For most people, symptoms are worst in January and February. If you wait until then to start treating it, it’ll take a few weeks for your strategies to start working, and then spring is right around the corner. It’s best to get ahead of it so you can actually enjoy your winter. Here are some strategies to try this year.

1. Exercise

Look, I wish this weren’t a reality just as much as you do. But the truth is, exercise is one of the very best strategies to fight seasonal depression. Part of why we think people get depressed in the winter is because we spend more time just sitting around on our butts, whereas in the summer we’re out spending time with friends, shopping, and playing sports (you know, in the pre-coronavirus summers of distant memory). The best antidote to this is to exercise. If it’s too cold to exercise outside where you live, get on YouTube and exercise in your living room. I follow Sydney Cummings and do her workouts every day — you could join me! Or go to the mall and do a few laps. Or dance around your kitchen. Whatever it takes, make the effort to close the rings on your watch, even in the winter.

2. Get a Therapy Light

There’s some fairly strong evidence that a certain type of bright light can relieve symptoms of seasonal depression. All you have to do is sit in front of a light for a few minutes every day — it can’t get any easier! Amazon has tons of options, so check there or ask your insurance company if they’ll cover part of the cost of a therapy light.

3. Get As Much Light As Possible

Along the same lines of getting a therapy light, it’s helpful to just invite as much light into your life as possible. Open your curtains or blinds, sit outside for a few minutes in the morning (even if it’s cold….you know how to bundle up), and work next to a window.

4. Socialize

Talk to people. In real life if possible. Second choice, on Zoom. Third choice, on the phone. Fourth choice, texting. Last resort, on social media. Personal connections are proven to reduce symptoms of depression, so make an effort to reach out to people on a regular basis just to say “hi” or ask about how things are going in their lives. Don’t let thoughts like “if people wanted to talk to me, they’d reach out to me” hold you back. Everyone’s thinking that, and someone’s gotta be the bigger person. How many times have you felt upset when someone sent you a message saying, “Hey, I was just thinking about you! Wanna hop on Zoom and catch up?” It’ll make someone’s day…be that person.

5. Manage Stress

Use all your best stress management strategies in high doses — journal, meditate, and get really serious about your self-care and self-care routine. And definitely make time to work through your unhelpful thoughts. If self-critical thoughts are especially bothersome to you, then grab my workbook and make completing the exercises part of your daily routine — I’ll walk you step-by-step through how to silence your inner critic.

6. Get Professional Help

And of course, if seasonal depression is really bothersome to you — and definitely if it’s causing any sort of suicidal or homicidal thoughts — get yourself a therapist and/or a psychiatrist. One of the cool things about 2020 is that remote therapy has become a reality! You can see a therapist or a psychiatrist right from your living room. Check out my series of posts on how to choose a therapist and what to ask at your first appointment and then head over to Psychology Today to find someone in your area who might be a good fit.

How to Stop Self-Sabotaging

Now that you have some strategies to fight seasonal depression, the next step is to do them. That’s where a lot of people start to fall off the wagon. We sabotage ourselves by just continuing to do the same things we’ve always done…sit on the couch with Netflix, social media, and a bag of Doritos and feel miserable. Next week, we’re gonna work on that with some strategies to help you stop self-sabotaging. Don’t miss it.

Talk to you soon,

Dr. Finch

P.S.    Remember, this is education, not treatment.  Always consult with a psychologist or therapist about your mental health to determine what information and interventions are best for you.  See the disclaimer for more details.