Surviving Seasonal Depression

I used to live in the mountains. 

Summers were delightful.  Long days and cool breezes.  Winters were another story.

Sure skiing was a blast, but the sun rose around 9 and set around 3.  Most of us didn’t get to see the sun from November through January unless we worked or went to school somewhere with windows. 

Seasonal blues were a real problem.

With most of us social distancing because of the pandemic, isolation is adding to the winter blues effects.  Depression rates in teens and adults are up and people are struggling.  

What can we do?  

With current events as they are we may not be able to get to the happy levels we were at in 2019, but we can make things a little bit better.

Sunlights

Full-spectrum light bulbs mimic the effects of the sun, and they are great for any indoor greenery you may have.

Right now a 2 pack of full-spectrum bulbs is around $15.  They screw right into your existing fixtures and can help protect you from seasonal depression.

Consider replacing any frequently used lights with full-spectrum bulbs.  Most full-spectrum bulbs are LEDs, so you can slowly replace all your lightbulbs with full-spectrum ones and keep them for years.

Make sure the lightbulbs around your bed are not full spectrum.  The light from full-spectrum lights will help you feel awake, so if they surround your bed they can increase insomnia.

Vitamin D

Vitamin D is one of the big things we get from the sun.  Popping a pill won’t give you all the sun’s benefits, but it can help you feel better.

The main thing Vitamin D does is help your neural system work.  Without it, the neurons can’t transmit signals to each other.  Low vitamin D can cause sluggishness and slight nerve pain. 

Make sure your multivitamin has vitamin D in it or take some as an individual vitamin.

Go Outside

A lunchtime walk can really help seasonal depression.  Especially if you don’t take it alone.

Get outside for a bit.  See if you can arrange an outdoor lunchtime picnic or walk with a neighbor or friend.  

Even if you can’t add a social aspect to your walk, getting out in the fresh air and sunlight can really help.  Go for a walk, discover new things in your environment, and have a little fun.

Hang out with friends

So we can’t meet in person.  That’s okay.  Meeting up with your friends will still help.

Schedule a zoom call, talk with the grandparents on a video call, or hang out on the front lawn with the neighbors (socially-distanced of course). 

Humans are social creatures.  We need each other.  Connect as much as you can given the circumstances.

Hug something

Have you ever felt really lonely?  Like you want to just cuddle with someone for hours?  Almost like your skin is crying out for a hug?

Guess what?  Touch starvation is a thing.

Children need more touch than adults, but we still need to be touched and hugged. Lack of cuddles can literally lead to depression.

If you aren’t getting enough cuddles consider adopting a dog, cat, or fluffy stuffed animal to help bridge the gap.  Make time for cuddling, and encourage hugs if you can get them.

It is not uncommon for people to suffer from touch starvation, and those numbers are climbing the longer the pandemic goes on.

Look into Hygge

Hygge is the Danish art of thriving in winter.  It may sound like a fad, but the Danes thrive with its principles. 

Change up your space

Our homes are a reflection of ourselves.  Sometimes that reflection is of our worse qualities.

I’ve found that cleaning my home (and room) immediately improves the mood of my family.  They can go from despondent to energized just by clearing off the kitchen counters.

Maybe it’s time for a declutter.  If your space is messy, it will not help improve your mood. 

Get Help

If your seasonal blues aren’t improving, it is time to get some help.  Call your insurance and see if therapy is covered.  If it isn’t there are a lot of online groups that can help.

There is nothing wrong with needing therapy.  Everyone needs a mental tune-up now and then.  Find a good therapist or group you click with and have a weekly meeting.

If you are really struggling and contemplating harming yourself, call the suicide prevention hotline 800-273-8255.  They will help you.

The seasonal blues aren’t a joke,

especially with the additional stresses of a pandemic.  Take some steps to safeguard your mental health.  And if you need help, please get it.

What helps you feel better?  Let me know in the comments below!