10 Ideas to Get You through Seasonal Depression

Heidi Byers, M.S., NCC on Dec 27, 2022 in Mood and Feelings

It's normal to feel a bit down during the winter months, but if you're feeling like you're struggling with seasonal depression, there are some steps you can take to help. 

First, make sure you're getting plenty of sunlight. Taking a walk outside every day, even on cloudy days, can help boost your mood. Secondly, reach out to your friends and family. Even if you don't feel like socializing, it can be helpful to talk to someone and let them know how you're feeling. Thirdly, try to engage in activities that make you feel good. Exercise, hobbies, and other activities that lift your spirits can help combat the low moods associated with seasonal depression. Finally, if you feel like you're in need of extra assistance, don't hesitate to seek professional help. Professional help can be talking with your primary care doctor and/or reaching out to a therapist.

10 Ideas to Get You through the Winter

1. Create a meal plan: Decide what you’ll eat for breakfast, lunch, and dinner each day and make sure it includes plenty of fruits, vegetables, and whole grains.

2. Get moving: Aim for at least 30 minutes of physical activity each day.

3. Drink more water: Keep a water bottle with you throughout the day and aim for at least eight glasses per day.

4. Manage stress: Take time each day to relax and unwind, whether it’s doing yoga, meditating, reading, or just taking a walk.

5. Get enough sleep: Aim for eight hours of sleep each night to give your body a chance to rest and recharge.

6. Eat mindfully: Savor each bite of your food and make sure you’re not eating out of boredom or stress.

7. Connect with others: Reach out to friends and family regularly and make sure you’re maintaining meaningful relationships.

8. Track your progress: Set goals and track your progress to help stay motivated and on track.

9. Avoid processed foods: Opt for fresh, unprocessed foods whenever possible.

10. Practice gratitude: Find something to be thankful for each day and make time to express it.

Therapy Light for Seasonal Depression

Therapy lights can also be a great tool in helping to manage symptoms. Here are a few things to keep in mind when shopping for one:

Make sure the light is bright enough. The general recommendation is 10,000 lux, which is the equivalent of natural sunlight.

Choose a light that is easy to use and fits into your lifestyle. For example, get a light you can take with you on the go or one with adjustable brightness settings.

Check for any special features that may be beneficial to you. Some therapy lights come with timers and alarm clocks so you can set it to turn on in the morning and remind you to use it.

I hope this information is helpful. Best of luck with finding the right therapy light for you.

Heidi Byers is a Psychotherapist in Paoli, PA.

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