3 Tips From A Therapist For Combatting Seasonal Depression

By Yennhi Hoang, LCSW

Feeling a little blah lately?

We are in the thick of the winter blues and seasonal depression. Not only is it cold and soggy outside, the inversion here in Utah doesn’t help either. This is something that I find most of my clients struggle with this time of year (as do I, as a fellow human). If you find yourself battling seasonal depression, here are some things you may find helpful. 

Honor your energy slowing down 

Many of the clients I work with describe their seasonal depression as feeling less motivated to do things, which can certainly be a symptom of depression. AND… I do like to acknowledge that winter is naturally a time when our bodies want to slow down. I am a big believer that we are all cyclical beings whose energy ebb and flow. We aren’t meant to be in summer go-go-go energy all the time. 

I allow myself to be okay that I am not in the mood to do all the social things and be out and about. Then I give myself permission to lounge around, spend more time with myself, and say no to social gatherings. These times of slowing down and rest are integral to our well-being. This hibernation phase allows me to have the energy for when spring/summer comes around.

I find that burnout, depression, and anxiety symptoms are far higher when we are forcing an energy that we just do not have. 

In a culture of go-go-go and obligatory social events, it is common to not feel like you can’t say no without hurting someone’s feelings or feeling inadequate for not meeting social expectations of doing all the things. Working through these concerns with a therapist may be helpful to navigate these complex experiences. 

Put things on your calendar to look forward to / do what gives you joy 

I personally notice that my mental health/mood are noticeably more uplifted and optimistic when I have things I get to look forward to. 

Examples: 

• Book a warm-weather getaway during winter time / near the end of winter 

• Host a movie night/brunch/something with friends 

• Try a new winter-time hobby (I personally got into rock climbing last winter) 

• Host a Galentine’s event with your friends

I love hearing about rituals and traditions that people break out during this season to bring joy to their life. Some other examples: 

• Decorating for the holidays

• Baking/cooking recipes

• Embracing soup season 

• Having a beachy themed party in the winter 

Get outside. Yes, even though it’s cold. 

Recently I was sharing with a friend that I feel like I’ve noticed myself experiencing way more winter blues this year than last year. And her first question was “have you been prioritizing time outside?” It was one of those “agh, I know!” moments.

Many of my clients share that being outside and the sun are incredibly important for their mental health. So it makes sense that your mental health would be impacted with the change of less outdoor time. 

At least 90% of the time, the first reaction when I encourage someone to get outside in the winter is “but it’s cold.” 

Yes, it is. Hear me out. 

Last winter I read the book “There’s No Such Thing As Bad Weather,” which inspired me to make it a priority to be outside. If you’re not familiar, the book is written by a mom from Sweden. She shares about how people in Scandinavian countries regularly spend time outside regardless of how cold it is. Their classic saying is “there’s no such thing as bad weather, just bad clothes.” 

Honestly, the selling point for me was learning that there’s actually no causation of being out in the cold and getting a cold. The book shared that cold air actually increases immunity against bacteria because of the increased circulation to the nose/throat. 

The previous winter my kid had a runny nose that ran like a river CONSTANTLY. I did not want to deal with another season of being sent home from daycare. So last winter, I prioritized getting myself/kid outside at least 6 hours a week and I noticed significantly less sickness. Barely any runny noses. And frankly, my toddler is 10x happier when we’re outside, which makes parenting easier for me (aka my mental health as a mom is also better). 

After dressing appropriately for cold weather, here are some ideas of what to do:

• I love setting out my camping chair in my driveway and just hanging out (journaling, meditating) 

• Walks / parks (my go-to) 

• Snowshoeing

• Birdwatching

• Skiing/snowboarding

• Ice skating

• Tubing 

Last year during my postpartum therapy group, we had this realization that it’s okay to go get outside time/ go on a walk without the kids. As a mom of a spicy toddler, I completely empathize that it is way more work to get kids outside in the winter time. There are times I just don’t have capacity to deal with the meltdown from putting on a coat. So, perhaps you can take yourself on a walk if that feels more manageable, and leave the little ones with the other parent or trusted caregiver. 

If you are feeling overwhelmed and unsure about how to support yourself through winter, a mental health therapist can help provide guidance of what this may look like in your life. The Healing Group has highly skilled therapists that can help you find your purpose and motivation again when things are feeling a little blah. Call or text us at 801-305-3171.