Coping with Seasonal Depression during Winter Months

By: Caroline Schneider

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Every year as the days get shorter and shorter, my body and mind start to feel weary. Anyone who has suffered from anxiety or depression knows this time of year intensifies it. I know I’m not alone and so many others suffer from low moods during the winter. 

If you found yourself on this page or clicked the link to read more, I want to gently remind you that whatever emotions you are currently feeling are okay. As each year passes, I have become more self-aware and learned new rhythms that help me cope. My hope is that these may encourage you too! Together, let’s take it one day at a time, one foot in front of the other. Deep breaths. I’m in it with you, friend!

Get outside during the daylight – fresh air and walks are like therapy to me. It’s so important for me to continue prioritizing that…even if that means I have to throw on a beanie and a cozy jacket. It’s always worth it!

Spend time with your people – from experience I know when my mood dips all I want to do is hide and isolate myself from the outside world. Let’s fight that! We were created to live in community with others. Let’s embrace that this year instead of running from it. When you’re having a down day, I encourage you to reach out to a friend for coffee, meet up for dinner, or go on a walk together. I promise you, you will feel so thankful you did!

Keep a daily gratitude journal – take note of little joys throughout your day and write them down. Committing to this simple practice can really help you feel grounded and shift your mind to positivity. This can make such a difference in your mood! If you need help getting started, grab my pal Anna’s gratitude guide here (Link) and start today.

Move your body in some form every day – this one may seem obvious but exercise gets your body moving, boosts energy, and elevates your mood. Research has shown that low intensity exercises for 30 minutes, 3-5 days a week proves to increase positive moods. I never regret making this a priority even if I’m slow to get going! 

Make room for your favorite activities – put the to-do list down and dedicate some time to doing things you love no matter how big or small it may be. Do something fun just because you love it!

Change up your routine for the season – this may be the biggest hack to help you cope. Routines are so beneficial  for mental health – they can reduce stress and help you form healthy habits. . What works well in spring/summer may not be best in fall/winter. It may mean having a slower morning or working out at a different time. Pay attention to what your body is telling you and make changes as needed. 

Eat nourishing, balanced meals – winter depression can easily push you towards comfort eating and over-indulging. And not that this is always bad because I think balance is so important, but comfort foods can increase sluggish behavior and make your body feel worse. I think being mindful & eating in moderation is what can help us stick to that balance. 

Here’s my challenge for us (myself included)–what if we made a commitment to do at least 3 of these a day? I feel so hopeful this could make our winter days feel lighter. And hey, if you have a bad day, know there is so much grace. Be kind to yourself and create space to listen to what your body and mind are telling you. One day at a time. Please reach out and let me know how this is going. I’d love to hear from you!