How to Cope With Seasonal Depression Before Winter Begins
If you know that your mood tends to change when fall arrives, you don’t have to wait until you’re struggling to do something about it.
For people who experience Seasonal Affective Disorder (SAD), symptoms can follow a predictable pattern. That means preparing before symptoms become severe may be helpful. NIMH notes that people with a history of SAD may benefit from beginning treatment before their usual season of depression starts.
Start Paying Attention to Your Pattern
Think back to previous years.
When did you first notice your mood changing?
Did you start sleeping more? Stop seeing friends? Lose motivation?
Recognizing your personal pattern can help you plan for the months when you’re most vulnerable.
Keep Your Routine Consistent
Shorter days can make it tempting to withdraw from your normal activities.
Try to maintain consistent:
- Sleep and wake times
- Physical activity
- Meals
- Social plans
- Work and daily routines
A predictable routine can give your days structure when motivation starts to decline.
Get Outside During Daylight
When daylight hours decrease, getting outside can become even more important.
Try taking a walk, eating lunch outdoors, or simply spending some time outside during daylight when possible.
For winter-pattern SAD, light therapy is also an established treatment, but it should be discussed with a healthcare professional because it isn’t appropriate for everyone.
Don’t Let Yourself Completely Hibernate
When you’re feeling down, staying home can feel easier.
But withdrawing from activities and people you enjoy can sometimes make depression harder to manage.
Schedule things you look forward to before you need the motivation to make plans.
A coffee with a friend. A weekly class. A favorite hobby. A regular walk.
Small things count.
Know When It’s Time for Professional Help
Self-care can be helpful, but it isn’t always enough.
If seasonal changes bring persistent sadness, loss of interest, significant fatigue, changes in sleep or appetite, social withdrawal, or difficulty functioning, talk with a mental health professional. SAD is a form of depression, and effective treatments include therapy, light therapy, and medication depending on the individual.
Therapy for Seasonal Depression in Pittsboro, NC
At Carolina Counseling Services, our contracted therapists and psychiatric providers help individuals navigate depression, anxiety, seasonal mood changes, stress, and other mental health concerns.
Therapy can help you recognize seasonal patterns, develop coping strategies, and address the thoughts and behaviors that may make difficult seasons harder.
Providers are in network with many major insurance plans, including Aetna, Aetna State Health Plan, Blue Cross and Blue Shield of North Carolina (Blue Cross NC), Tricare, Medicaid, Medicare, and many additional insurance plans.
You don’t have to wait until winter feels overwhelming to start taking care of your mental health.
Frequently Asked Questions
Can seasonal depression be prevented?
There is no guaranteed way to prevent SAD, but people who experience predictable seasonal episodes may benefit from developing a treatment plan before symptoms typically begin.
What can I do to feel better during seasonal depression?
Maintaining routines, getting outside during daylight, staying active, and maintaining social connections can be helpful. If symptoms are significant, professional treatment may also be appropriate.
Can therapy help with Seasonal Affective Disorder?
Yes. Psychotherapy is one of the established treatments for SAD and can help people develop strategies for managing seasonal changes in mood and behavior.