How do I beat this winter depression?

Dear Grace,

I get depressed during the winter months. How can I motivate myself to stay more positive and upbeat?

– Nervous That It Will Get Bad Soon in Two Rivers

Dear Nervous,

For some folks, the shorter days and colder weather are a welcome opportunity to cook soup, cuddle up with a good book, or break out a new knitting project. But for some folks, winter can bring holiday grief, or even Seasonal Affective Disorder (or S.A.D.). I’m not a doctor, but if you get depression during the winter months, you should talk to a mental health professional about Seasonal Affective Disorder. When there’s less daylight, our body chemistry changes too. If you’re struggling with something more serious than the winter blues, you’re not alone. 

Let’s talk about how to get you some mental health support and bring more joy into this season:

Talk to your doctor about what you’re feeling.

Crying when you’ve had a hard day or feeling sleepy when it’s rainy out is how some people experience the winter blues. But it sounds like your experience is a bit more serious than that. Talk to your doctor about how your mood changes this time of year and what your symptoms are. Plenty of women across the country get depressed during specific seasons, but with treatment, they can get back to their normal selves. If you feel much more down, tired, unhappy, and depressed than you did in the summer, talk to your doctor. Don’t wait until it gets unbearable. Your doctor might recommend therapy tailored to S.A.D, a “happy light,” medication, or more time outside in the sun. The sooner you reach out, the faster you will feel like yourself again.

Don’t hide from the people who love you.

While you are working on a treatment plan with your doctor, text a few people that you love and tell them that you are having a hard time. Many folks isolate when they feel depressed, but that can actually make it worse. Spend time with people who love you, doing activities that feel accessible even when you’re down in the dumps, like watching a movie together. Let your friends show up for you, whether they keep you company on the couch or remind you to eat and go for a walk.

Lean into parts of the winter season that bring you joy.

While you get support from mental health care providers and your friends and family, be kind to yourself. Getting help is hard, but worth it. Treat yourself to all of your favorite parts of winter: holiday cookies, festive warm drinks, and your favorite holiday-themed meals. See if you can find winter-specific hobbies that bring you joy: do you love to get cozy reading, crafting, watching TV, or taking a bubble bath? Or maybe you love seasonal events like ice skating, hockey games, or holiday light shows? Moments of joy can make the season feel a little lighter.

Do one kind thing a day (for yourself or someone else!).

Whenever I’m feeling down in the dumps, I get myself out of it by doing one kind thing a day (studies show that this really works!). The kind thing can be for myself, my family members, or someone I don’t know. For you, that may mean complimenting a stranger, volunteering at your local library, cooking a meal for a friend, or buying yourself a special holiday treat you’ve been craving. Depression can make us feel like we can’t accomplish anything, but doing one kind thing a day proves that we can.

The fact that you reached out and sent me this note tells me that you are going to be just fine, Nervous. This time of year is hard; it’s okay if you can’t be positive and upbeat all of the time. But anyone with depression deserves to get the mental healthcare they need, so if that’s you, don’t wait! When we are struggling, the best thing we can do for ourselves is ask for help. Thank you for showing this community what that looks like.

Be Well,

Grace