Written by: Taylor Aiona, LCSW 118192
It’s been some rainy days here in California. Let’s say we’re not used to that around here! Either way, even in California, winter can increase our depression due to the season. The days get shorter and the temperatures drop. It’s pretty common for many of us find ourselves feeling depressive symptoms. It may be a sense of melancholy for some, and for others, it can even lead to a full-blown battle with depression. Do you notice that this happens to you? Let’s talk about some practical ways you can combat this.
Lack of Sunshine Increases My Depression During Winter
One of the main reasons we often feel down during winter is the lack of sunlight. The shorter days mean less exposure to natural light. A decrease in natural light can affect our mood and energy levels. We get vitamin D from the sun’s rays and it is so important to our moods. What’s the remedy if I don’t have a way to change the amount of sunshine is available? Here are some very small steps that can make a difference. Open your curtains wide during the day to let in as much natural light as possible. If you’re feeling extra proactive, consider investing in a light therapy box. A device like this mimics natural sunlight. There has been research done with depression and light boxes. It has been shown that it can alleviate symptoms of seasonal depression.
Move Your Body as Much as You Can to Combat Seasonal Depression
Exercise is a natural mood booster. It doesn’t have to involve grueling workouts at the gym. Find an activity you enjoy, whether it’s a brisk walk, a dance party in your living room, or even a yoga session. We all remember what was said in Legally Blonde. “Exercises give you endorphins. Endorphins make you happy.” Maybe I just aged myself a little. But it’s still a real thing! Exercise releases feel-good endorphins. It can also combat the lethargy that often accompanies winter blues and depression.
Create a Safe, Cozy Place to Increase Comfort and Decrease Seasonal Depression
Winter is the perfect time to turn your home into a cozy sanctuary. Surround yourself with soft blankets, warm colors, and comforting scents. Consider adding some houseplants to bring a touch of nature indoors. If you’re anything like me, you have a new project of keeping a plant alive. Something I am not great at! A cozy home environment can have a significant impact on your mental well-being.
Maintain and Increase Connection to Others to Lessen the Winter Blues
Winter often tempts us to hibernate. We are social creatures though! Connections to others are crucial for a human being’s mental health. Make an effort to spend time with friends and family. Maybe the occasional phone call, Zoom with a friend out of state, or get togethers with friends. The warmth of human connection can help combat feelings of isolation and loneliness.
Engage in Mindfulness to Feel More Present
Practicing mindfulness can be a game-changer . This is a skill I practice with all of my clients! Take a few moments each day to engage in activities that bring you peace. These activist coule include meditation, deep breathing, or simply enjoying a cup of tea. It doesn’t need to be a hefty or elaborate activity. Mindfulness can help you stay grounded and present, reducing the impact of depression.
Explore New Hobbies to Decrease the Winter Blues
Winter is a could be a great time to discover new passions and hobbies. I could be painting, writing, cooking, or learning a musical instrument. Engaging in creative activities can provide a sense of accomplishment and joy. It’s an excellent way to channel your energy into something positive and enjoyable.
Set Realistic Goals for Yourself as you Battle Seasonal Depression
Winter blues and seasonal depression can be exacerbated when we feel overwhelmed. Break down your tasks into smaller, manageable goals. Celebrate your achievements, no matter how small. It’s important to give yourself credit for making progress. Setting realistic goals can boost your confidence. Confidence then helps you navigate through the winter with a sense of purpose.
Embrace the Outdoors When You Can
While it might be tempting to stay indoors, getting some fresh air can do wonders for your mood. I know it’s cold! Even in California, we may be spoiled with warmth most of the year… But that means people like me freeze in 60 degree weather! Bundle up and take a short walk, go for a hike, or simply spend time in nature. The crisp winter air and change of scenery can provide a refreshing perspective and lift your spirits.
What do I do if None of These Decrease My Feelings of Depression?!
As stated earlier, some may experience the winter blues. Others may experience full-blown depression. If you’re struggling with seasonal depression, you’re not alone. Our therapists are experts in treating depression. If you’re in the Temecula area or California, we can support you in your journey.
