Cheat Seasonal Depression: Reclaim Your Fall and Winter Months

Autumn has arrived, and for some people, seasonal depression could be on the horizon. Some aspects of fall are unavoidable, like the weather turning or fewer daylight hours. However, focusing on these factors that are within our control could help you manage the fall and winter months more effectively.

Adapt your self-care to meet the season

Here in Colorado, we’re blessed with amazing weather during the summer. Many people take to the outdoors to engage in self-care activities. Maybe you’re a hiker, biker, or paddle-board enthusiast. Obviously, those activities are less accessible during the fall and winter months. However, your need to get out in nature or engage in physical activity doesn’t just go away because the seasons change.

Often people get stuck in the mindset of thinking “If I can’t do “my thing”, I’ll just wait until I can again”. Unfortunately, taking a break that long could be leaving a significant gap in your self-care. Consider adapting your activity from outdoors to indoors when possible (bouldering to a climbing gym), or approaching it in a winter-friendly manner (hiking to backcountry skiing or snowshoeing). If that’s not possible, it might be worth the effort of trying something new!

It may seem obvious, but keep in touch with what your body needs and physical self-care

With the changing seasons, many people notice a change in their sleep patterns, nutrition, activity levels, and more. Being more mindful of these areas during the changing seasons can help you avoid falling out of healthy habits you embraced during the summer. Unfortunately, there are few seasonal depression-specific treatments. Some individuals use light therapy, which involves sitting in front of a special light box first thing in the morning to help their bodies adjust to the decrease in natural light during the fall. There is currently mixed evidence on the efficacy of this, but it could be an avenue worth looking into. Other than focusing on self-care, the sources below recommend that people treat their seasonal depression how they would typical depression - with therapy and/or medication.

Sources: National Health Service, Mayo Clinic

Keep in touch with the people you care for or reach out to new connections

Staying connected with friends and family during the summer months can feel easier. It can feel like there is more to do, and some people experience less pressure from work or school during the summer. However, as we move into the last half of the year, many people experience pressure at work or school to wrap up the year strong. Spending time with your support system can go the wayside quickly. Being intentional about staying in touch with the people who matter to you can help keep feelings of loneliness at bay.
If you’re finding yourself without close connections, many people are looking to branch out this time of year. Consider reaching out to someone new or joining local online communities for new connections.

That said, set healthy boundaries with people in your life

The winter months often mean holidays, and spending more contact with family than usual. For some, this is much-needed restorative time. However, for others, this means walking on eggshells with a volatile family member, being asked to give more time or energy than you can, or being put in uncomfortable positions in countless other ways.

Choosing how you spend your personal time, and with whom, is a personal choice. It can be easy to lose track of this during the holidays, especially if your family members use guilt as a way to get what they want from you. Setting boundaries with family members may come with consequences, but it can also come with a newfound sense of freedom and peace.

Check-in with your personal triggers

It’s not uncommon to experience challenges related to other mental health concerns at this time of the year. Challenging things don’t stop happening just because it’s supposed to be a joyful time of the year. Losses or traumas around this time are often especially prickly. Year after year, the anniversary of the trauma or loss can put a dark cloud over the season.

People with a history of an eating disorder or disordered eating also report unique challenges during this time. So many holidays are food-centric, and being around a family member who comments negatively about food or bodies can be incredibly triggering.

It’s very normal for people to seek therapy for the first time and for clients to return to therapy around this time of the year to deal with these types of challenges. Gaining support from your therapist during a challenging time can help you navigate these issues as effectively as possible.

Re-examine your traditions and things that bring you joy

Is there anything you enjoy about fall and winter? Sometimes we do things during this season just because we’ve always done them, rather than doing things we truly love. I want you to consider what really fills your heart with joy about this time of the year - if there is anything. Lean into those moments, and engage with what matters to you, what you value. It could be things you do, or just having little treats you enjoy.

I’m not suggesting that a PSL every week is going to “cure” seasonal depression. That said, having things to look forward to or little moments of joy are small things that can add up.

If you’re still struggling with seasonal depression or seasonal-related triggers, consider therapy as a tool to help you move toward the future you want.