we all know it’s coming – the shorter days and colder temperatures of winter are descending upon us, bringing with them not just changes to our external environment, but to our internal worlds as well.

As mental health professionals, we often see an increase in clients struggling with seasonal depression and general sadness during these months, making it crucial to understand and address this common challenge.

What Makes Winter Depression Different?

Winter depression is more than just feeling down on a cold and dreary day. Instead, it’s a pattern of mood changes that typically begins in late fall and can persist through the winter months. While many experience occasional "winter blues," seasonal depression represents a deeper shift in mood, energy, and daily functioning that deserves attention and care.

Common Signs of Winter Depression Include:

Changes in sleep patterns (especially oversleeping)
Increased appetite and/or weight gain
Persistent fatigue and low energy
Difficulty maintaining focus
Social withdrawal
Decreased interest in usual activities

The frequency and intensity of seasonal depression symptoms can vary significantly from person to person, but even mild symptoms deserve attention and care.

Breaking Through the Winter Fog

Understanding winter depression is the first step - actively managing it is another. Here are some steps you can take to maintain well-being during the darker months:

The foundation of managing seasonal depression symptoms starts with daily habits.

Light Exposure
Bright Light Therapy was first developed for Seasonal Affective Disorder (SAD) in the 1980s, and has evolved into a well-established treatment. The therapy involves controlled exposure to bright light, typically 10,000 lux for 30 minutes or 2,500 lux for 1-2 hours in the morning. Other ways to increase your light exposure throughout the day include:
- Positioning your workspace near a window when possible
- Taking brief walks during daylight hours
- Keeping blinds and curtains open during the day
Physical Activity
Movement plays a crucial role in combating winter depression. Consider these options:
- Indoor or outdoor exercise classes
- Home workout routines
- Swimming in indoor pools
- Gentle stretching or yoga
- Dancing (even alone in your living room!)
Maintaining Relationships
In addition to exercise, social connection becomes even more vital during winter months when seasonal depression symptoms might tempt us to isolate. Focus on:
- Regular video calls with distant friends
- Weekly coffee dates
- Indoor group activities
- Community classes or workshops
- Book clubs or discussion groups

crafting your winter environment

Your home environment can significantly impact your experience of winter depression. Aim to make your space a cozy, light-filled refuge from the cold by:

Optimizing your lighting with warm, layered light sources
Incorporating plants and other natural elements into your space
Keeping your space clean and clutter-free
If you enjoy aromatherapy, consider investing in a diffuser for your favorite scents, or simply adding some scented candles
Adding color through artwork and/or textiles

When in doubt, try to add things to your space that make you happy. We tend to spend more time in our homes during the winter, so turning your attention to making your space inviting can help brighten your days during this time.

Professional Support Can help

While lifestyle changes can significantly impact seasonal depression symptoms, the support of a skilled therapist can play a crucial role in managing winter depression effectively. Therapy can provide:

1. Structured support through difficult months

2. A range of techniques for managing symptoms

3. Accountability for maintaining healthy habits

4. A safe space to process emotional challenges

While it’s never a bad time to seek support to improve your mental health, there are a few red flags you should be aware of that indicate it’s time to seek support in the immediate future. These include:

Persistent feelings of hopelessness
Difficulty maintaining daily routines
Thoughts of self-harm
Significant changes in sleep or appetite
Social withdrawal lasting more than two weeks
Persistent inability to enjoy previously pleasant activities

Embracing Winter's Unique Opportunities

Rather than viewing winter solely through the lens of seasonal depression, consider the unique opportunities this season provides. Winter can be a time of hibernation and turning inward, and while this time can be slower than the vibrant spring and summer months, it provides valuable opportunities to invest in hobbies, activities, and passions that you might not ordinarily have time to explore.

Indoor Activities to Explore:

Creative projects and crafts
Reading and journaling
Cooking and baking
Indoor gardening
Meditation and mindfulness practices

Winter depression may make these activities feel less appealing initially, but engaging in them can help lift your mood and create positive experiences during the darker months. Paying attention to the wildlife unique to winter in your area can also help broaden your perspective and remember that winter still supports life. Check out your local Department of Natural Resources for more information on wildlife unique to your area in winter, and what you can expect to see if you keep an eye out.

Looking Forward: A Seasonal Perspective

Remember that winter depression, like all seasons, is temporary. The tools and strategies you develop for managing seasonal depression symptoms can serve you well throughout the year, building resilience and self-understanding that extends beyond winter months.

Taking Action

If you're experiencing winter depression, remember that support is available. Consider these steps:

Track your symptoms and patterns: take your internal emotional temperature and write down how you’re feeling at the beginning or end of each day. Take note of any patterns you observe.
Implement lifestyle changes gradually: You don’t need to do everything all at once, but choosing one or two lifestyle changes to implement and paying attention to how they affect your mood can help you feel like you have agency and influence over the way you feel.
Create a winter wellness plan: If you already know that you tend to get sad in the winter, why not plan ahead? Decide how you will nurture yourself and the habits you will implement to help with winter sadness before the winter begins, and put your plan into action.
Reach out to your support network: You are not alone. Contact family, friends, and others in your support system, and let them know that you tend to struggle in these months. Ask if they’ll check in on you more regularly and create plans to support your wellness, such as a weekly coffee date or phone call to look forward to.
Connect with a mental health professional: Working with a skilled mental health professional can be very helpful in working through and alleviating symptoms of winter sadness. We would be thrilled to work with you at Happy Apple.

Don't wait for winter depression to become overwhelming before seeking support. Early intervention can make a significant difference in managing symptoms and maintaining well-being throughout the season.

Professional Support is Available

Whether you're experiencing seasonal depression symptoms for the first time or looking for new ways to manage recurring winter depression, a trained therapist can offer comprehensive support tailored to your needs.

Remember, while we can't change the seasons, we can change how we respond to them. With the right support and tools, winter can become a time of reflection, growth, and even joy. If you’re looking for support with the winter blues, Contact Happy Apple today for therapy in person at our Columbus Circle office or via virtual counseling through our HIPAA-secure private portal.

The Warmth Within: A Happy Apple Guide to Managing Seasonal Depression